“Jag 28”

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Hang clean to jerk 1-1-1-1-1

Then complete 12-9-6-3 of:
Push Press
Ring dips

WOD:

15 minutes to work on clean and jerk or snatch

Then complete the following for time:
50 kettlebell swings
40 box jumps
30 push up
20 pull ups
10 push jerk
Run 400m

WOD:

Box squat 5-5-5-5-5

Then complete 4 rounds for time of:
10 front squats (135/95)
50 double unders
*each round increase 10 double unders

15 minutes to work on handstands or rope climbs

Then complete as many rounds as possible in 12 minutes of:

185 Pound Squat Clean Ladder
1 rep and drop the bar
2 reps and drop the bar
3 reps and drop the bar

Sets of 2 and 3 must be touch-and-go.  Each successful climb of the ladder (1,2,3) counts for a round.

Strict press 3-3-3-3-3

Then, every minute on the minute for 15 minutes complete:

1 ground to overhead (scale weight as required)
5 push ups
3 burpees

Post the number of complete rounds
Missed round requires 3 sprints of the gym

Complete 5 rounds:

Squat Max Reps
7 Burpee Box Jumps 20″

*Use 225 lbs for this workout if your squat is under 315 lbs
*Use 275 lbs for this workout if your squat is between 315-400 lbs
*Use 315 lbs for this workout if your squat is over 400 lbs.

One rounds consists of:

1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups

Back squat 3-3-3-3-3

Then complete 5 rounds for time of:
5 thrusters at body weight (scale as needed!)
5 deadlifts at 2x body weight (scale as needed, these should be unbroken!)

15 minutes to work on bench press form

Then complete 4 rounds for time of:
10 deadlifts (225/135)
10 1-arm snatches (5 each side)