Find a heavy power clean in 10 minutes. 

 3 rounds of: 200m run 12 HPC 50% 1RM 24 wall balls 20/14
SWEATFIT:

A. In teams of two, each member must complete the following for time:

Row 1000 Meters

10 Dumbbell Burpee Box Step-Ups (20″)

15 Strict Pull-Ups

50 Kettlebell Swings

Each team must perform this with one lane of equipment, so Partner A will start on the row, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs

After finishing, Partner A must rest until Partner B has finished the final kettlebell swing, and then…
B. In teams of two, each member must complete the following for time:

Run 800 Meters

10 Dumbbell Burpee Box Step-Ups (20″)

15 Strict Pull-Ups

50 Kettlebell Swings

Perform in the same format as Part A; Partner B does not start the run until Partner A has completed the 800 meters.”

3 rounds of: 

7 power snatches 95/65 Row 500/400 rest 2 minutes x 3 +

10 DL 185/135 400m run rest 2 min x 3.

Get faster each round.

CrossFit Cameron: 

In a team of 2 for time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps, 24-in. box 25 triple-unders 50 back extensions 25 ring dips 50 knees-to-elbows 25 wall-ball “”2-fer-1s””, 20-lb. ball 50 sit-ups 15-ft. rope climbs, 5 ascents Post time to comments.

AMRAP 20 minutes 10 Partner Deadlifts (two people on a bar) 315/225 20 wall balls 30/20 10 HSPU(sub HSPU on a box if no HSPU) head needs to touch the floor. Share wall balls and HSPU anyway. 1 person works at a time except for deadlift together. Rest 4 minutes then, Tabata Sit Ups. Add sit ups to YOUR TEAM AMRAP score for total score for the day. Post team name and total to the board.  

Bootcamp:

Run + Tabata

200m Run

Tabata Front Squats 45/35

1 Min Rest

Run 200m

Tabata Mountain Climbers

1 Min Rest

Run 200m

Tabata Burpees

1 Min Rest

Run 200m

Tabata Box Jumps

1 Min Rest

Run 200m

Tabata Back Squats 45/45

1 Min Rest

No Run

Tabata Sit Ups”

E3MOM 15 minutes Bench Press 3 reps (building to a heavy set of 3) plus 6-8 heavy kettle bell or dumbell thrusters.

Then, 21-15-9 SQUAT Cleans 135/95 Ring Dips Beginners use dumbells. You must squat clean.