Deadlift

5 x 3 @ 80%

 

Barbara

5 Rounds for Time:

 

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats


Rest 3:00 between each round

OHS

2 – 2 – 2 – 2

 

AMRAP 12:00

5 Power Snatches (65%)

10 Burpees Over Bar

20 DU

 

Strict Press

**Calculate off of 90% of 1RM + 5 lbs

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3 @ 90%

 

2 ROUNDS FOR TIME

400m Run

3 Rope Climbs

20 GHD Sit Ups

30 RKB (70/53)

400m Farmer's Carry

Strict Supine Ring Rows

5 x Max Reps

 

For Time:

Row 1k for time

**Rest 2:00 then:

18 – 15 – 12 – 9 – 6 – 3

Box Jumps (24/20) 315

Hang Power Cleans (95/65)

**Rest 2:00 then:

Row 1k for time

 

Time Cap: 25:00

 

Back Squat

**Calculate off of 90% of 1RM + 10#’s

 

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

For Time:

Run 400m

30 Thrusters (105/75)

Run 800m

30 Thrusters (105/75)

Run 400m

 

Deadlift (Wk 5)

5 x 5 @ 75%

 

For Time:

30 Burpee Buy-in

 

3 Rounds

20 Pull-ups

40 Wall Balls (20/14)

 

30 Burpee Cash-out


Time Cap: 23:00