Every 3:00 for 15 Minutes 400m Run Max Distance DB OH Walking Lunges in remaining time (50/35) Every 5′ = .....
3 Rounds Every 90 seconds change stations – :30 Deadlift – :30 Push Press -:30 Front Squat – Rest :60 .....
Kelly 5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb)
5-8 Unbroken power cleans; EMOM5 (115-185/75-135)
Deadlift 10-10-10; rest :30 in between sets (50-60%) 7-7-7; rest :30 in between sets (70%) 4-4-4; rest :30 in between .....
Mary AMRAP in 20 minutes 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups
3 rounds for time: 21 Ring Rows 15 Push-Ups 9 Power Snatch (95/65) Cap: 12 minutes
Buy In: Accumulate 2 minutes in wall sit 10-9-8-7-6-5-4-3-2-1 Back Squats (60% of 1rm) 1-2-3-4-5-6-7-8-9-10 Weighted Pull-Up(5-15)/Strict Pull-Up/ Horizontal Ring .....
Karen As Fast As Possible 150 WallBalls 20/14
3 Person Teams: 20 Partner HSPU (accumulated) 30 Synchronized Man on Fire Burpees 40 Synchronized Prison Sit Ups 50 Deadlifts .....
“Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
