Deadlift 1-1-1-1-1-1-1 (working up in weight to warm-up, do a set of 10 reps with the bar, a set of .....
Cleans then…. 40-30-20-10 Reps for Time of: Abmat sit-ups 35#/26# kettlebell swings (American Swings)
PISTOLS then… 20 Min AMRAP of 10 ring rows to sternum 20 one-legged squats to a box, alternating 10 box-jumps, .....
Hollywood For time: Run 2K 22 wall ball shots, 30-lb./20-lb.* ball 22 muscle-ups 22 wall ball shots, 30-lb./20-lb.* ball 22 .....
Thrusters then….. Chipper Row 35 calories 35 pike push-ups 35 ring rows or bent knee pull-ups (in lieu of L-sit .....
12 minute AMRAP of: 50 single-unders 100-ft. walking lunge 100-ft. bear crawl
5 Rounds of: Run 400 meters Rest 3 minutes
Back squats then…. 7 ROUNDS OF: 30 seconds of burpees Rest 30 seconds 30 seconds of 45#/35# barbell thrusters (there .....
“Wheels on the Bus” Teams of 2 complete: Buy In: 20 sandbag over rig Then complete: 200m tire flip Corner .....
KELLY 5 Rounds for time: 400 meter run 30 box jumps (24/20) (12/10′) 30 Wallball shots (20/14)
20 Min AMRAP, rotating the following in 200m around the parking lot segments–if you do not complete a full 200m .....
21-15-9 Deadlifts (155/105) Burpees, jumping over the barbell *performance and competition levels available at gym for viewing.
