21 T2B 21 Front Squats (135/95) 21 Pull-ups 21 Box Jumps (24”/20”) 21 Clean and Jerks (135/95) 21 Burpees
BACK SQUAT 5X5 5 x 5 @ 80% for all sets *rest as needed between sets 1 X 5 : .....
HEAVY 3 REP HANG POWER SNATCH Take 15 mins to work up to a heavy 3 rep hang power snatch .....
CINDY 20 Minute AMRAP: 5 Pullups 10 Pushups 15 Squats
FRAN 21-15-9 Thrusters (95#/65#) Pullups
:30 ON :30 OFF FOR 16 MINS :30 on :30 Off for 16 Minutes 1) Hollow Hold 2) Bottom Squats .....
7 MIN AMRAP 10 kettle bell swings (53/35) 10 cal rower 8 pull-ups
5 ROUNDS FOR TIME OF: 400 M Run 15 Kettle Bell Push Press (45/30) 7 Burpee Pull-ups
In unbroken sets of double unders: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
EMOM 10 MINS 5/3 Strict Chin-ups every minute 5 ROUNDS FOR TIME 10 Hang Power Clean 15 Wall Balls (20/14)(10’/8′)
3 RFT 400m 9 thrusters 9 burpee box overs
MARY AMRAP 20 Minutes: 5 Handstand Push-ups 10 Pistols (alt) 15 Pull-ups
