A) Front Squats 5-4-3-2-1 (90 sec rest) B) 1 Min AMRAP Burpees (30 sec rest) 1 Min AMRAP Squats (30 sec rest) repeat C) 5 Rounds: 10 Box Jumps 10 Sit Ups 10 Wal Balls

A) Deadlifts 5-5-3-3-2 2 min rest B) AMRAP Strict Pull Ups 3 rounds 2 min rest C) 3 Rounds: 10 KB SDHP 20 KB Swings 40 Double Unders

Had some awesome PB’s this week. Congrats guys keep up the good work!

“Nancy” 5 Rounds: 400 Run 15 Overhead Squats

BASE: A) Power Clean Technique Technique B) Wall Climbs 3-6 Reps 3 sets 2 min rest C) 8 MIN AMRAP 10 Goblet Squats 20 Sit Ups   CLIMB: A) Front Squats B) Push Jerk 3 reps 3 sets 90 sec rest C) 8 MIN AMRAP 12 Pull UPs 6 Pistols 3 HSPU

A) Snatch Technique OR Snatch 4 sets 3 Reps 2-3 min rest B) Teams “Karen” Each person much complete 150 wall balls. For time in pairs. One works while the other rests.      

BASE A) Handstand Technique B) Thrusters 3 sets 5 reps 2 min rest C) For Time: 10-9-8-7-6-5-4-3-2-1 KB SDHP 1-2-3-4-5-6-7-8-9-10 T2B/K2E/KUPS/LT2B   CLIMB A) Hang Power Cleans 3 Sets 5 reps 2 min rest B) 7 MIn to get max double unders C) 10-9-8-7-6-5-4-3-2-1 Deadlifts 1-2-3-4-5-6-7-8-9-10 Over Bar Burpees

A) Push Press 5-8 reps, 4 sets, 90 sec rest B) 21-18-15-12-9 KB Swings Push Ups DU’s C) Death By Squat: – Every 30 seconds squat increases by 1 – 1 st 30 seconds is 5 squats, 2nd 6…    

A) Strict Pull Ups 4 sets, 5 reps – 2-3 mins rest (should be tough, use weight if needed) B) Snatch Grip Deadlifts 4 sets 6 to 8 reps – rest 90 sec between rounds C) 9 Min AMRAP 9 Toes 2 Bar 9 Box Jumps 9 Burpees

A) Deadlifts: 4 Sets, 5 Reps – 90 sec rest between rounds B) 12 Min AMRAP 10 Burpees 20 KB Swings 30 Squats C) Tabata Sit Ups – score is lowest round