EMOM 10 M1: 4 Bar MUs M2: 4 Devils Press 50/35

5 rounds for quality: T2B practice 8 Alt. DB goblet cossack squats 50/35

AMRAP 8: 30 Double unders 15 Deadlifts 115/75

AMRAP 20 9 DB Power cleans 50/35 9 Burpees 9 DB Thrusters 50/35 9 Sit ups

For Time: “Nancy’s” House 400 meter Run 15 Overhead Squats (95/65 lb) “Mary’s” House 20 Handstand Push-Ups 20  Pistols 20 Pull-Ups “Grace & Isabel’s” House 20 Ground-To-Overheads (95/65 lb) “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35 lb) 12 Pull-Ups Fran’s” House 15 Thrusters (95/65 lb) “Kelly’s” House 400 meter Run 30 Box Jumps […]

12-10-8-6-4-2 SA Kb snatches 53/35 24-20-16-12-8-4 Air squats   TC 13

AMRAP 13  25’ Low hip Bear Crawl Sled drag (sled + 95/sled + 65) 25’ sled pull back

6 rounds:  12 KBS 53/35 9 Ring dips 6 Burpees 

1k row 50 T2B 50 Push Press 95/65 50 Front squat 95/65 1k row

Andi For time: 100 hang power snatches 100 push presses 100 sumo deadlift high pulls 100 front squats 65lb/45lb