Work Capacity

5 Rounds for time of:

4 Ring HSPU

7 Deadlifts 225#

10 Pistols (alternating)

Time: 9:18

Strength / Work Capacity

Front Squat 3-3-3-3-3

Every work load done @ 255#

Then:
5 rounds for time of:
7 Front Squats @ 185#
7 Toes to Bar
7 Ring HSPU

Time: 15:35

Work Capacity / Stamina

On the top of every minute do:
3x Clean and Jerk @ 155#
in the remaining minute do AMRAP Toes to bar until 50 are completed

Time: 5:41

Then:

On the top of every minute do:
3x Ring HSPU
in the remaining minute do AMRAP Air Squats until 200 are completed

Time: 10:54

Rest 6 hours then:

5 Rounds for time of:
15 SDHP @ 75#
15 Thrusters @ 75#

Time: 8:41

Benchmark "Nancy" / Work Capacity

5 Rounds for time of:
Run 400m
15 Overhead Squats @ 95#

Time: 14:41

Then:
AMRAP 7 min.
3 Ring HSPU
6 Power Cleans @ 185#
9 Burpee w/ 108 degree turn

3 minute rest then:

AMRAP 7 min.
3 Muscle Ups
5 Thrusters @ 135#
20 Double Unders

Part A) 2 rounds + 6 reps completed
Part B 4 rounds + 4 reps completed

Strength

Deadlift 4x3 @ 80%
DL: 355# x 3 reps

After each set of Deadlift do:
5 Ring Handstand Push Ups
5 Strict Pull Ups

Strength / Work Capacity

Deadlift
1x5 @ 50%
1x5 @ 60%
1x3 @ 70%
5x2 @ 80-85%

DL @ 355, 360# 5x2

3 Rounds for time of:
Run 400m
12 Deadlifts @ 275#
6 Ring Handstand Push Ups

Time: 15:39