3 Rounds: 5 Strict Pull-Ups 10 Plyo Push-Ups 15 Box Jumps x2 then 20 Snatch Grip Deadlifts (135/85) CAP: 15
“Jackie” 1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
2-4-6-8-10 Bar Muscle Ups/Jumping Muscle up/Ring Rows + Push-Ups (half and half) DUBs x5 Rest 4 Minutes 10-8-6-4-2 DB/KB Floor .....
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
