Nicole:  AMRAP in 20 minutes of 400 M run and Max Pull-ups.

If you drop from the bar that constitutes max reps.

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For time
30x Pull-ups
50x KB swings (53#/36#)
75x Sit-ups
5x Handstand push-ups
30x Squats
25x Ring dips
30x Hang power cleans (95#/65#)
15x Knees to elbows
50x Push-ups

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3 rounds
Use same bar load throughout
20x Front squats (95#/65#)
20x Sumo deadlift high pull
20x Push-press
200x Jump rope singles

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For time
Sprint 100m
83x OH walking lunge steps (45#/25# plate)
70x Squats
83x Reverse OH walking lunge steps (45#/25# plate)
35x Push-press (45#/33# BB)
Sprint 100m
15x Thrusters (135#/95#)
83x Walking lunge steps (no weight)
35x Burpees
83x Reverse walking lunge steps
35x Wall ball (20#/14#)
Sprint 100m
70x Double unders
Sprint 100m

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3 rounds
7x Power clean (185#)
15x Push-ups
7x Sumo deadlift high pull (135#)
15x Wall ball (20#)
Run 200m

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3 rounds, 21-15-9x
Clean (135)
Thrusters (95)

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For time
20x Deadlift (225lbs)
Run 400m
20x KB swings (2 pood/1.5 pood)
Run 400m
20x Overhead squats (115/95lbs)
Run 400m
20x Burpees
Run 400m
20x Pull-ups
Run 400m
20x Box jumps (24 inch)
Run 400m
20x KB squat clean (2x 1 pood)
Run 400m

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OK the begining of a new week.  Last week things got a little crazy toward the end, so we have some make up work this week.

Anderson
Max rounds in 20 minutes
5x Burpees
10x Push-ups
15x Sit-ups
20x Squats

Every 4 minutes conduct 5 deadlifts (185/135)

Bullet Proof Friday is back…

For time
30x Pull-ups
50x KB swings (53#/36#)
75x Sit-ups
5x Handstand push-ups
30x Squats
25x Ring dips
30x Hang power cleans (95#/65#)
15x Knees to elbows
50x Push-ups

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Shaft
For time
500x Walking lunge steps
On your way to 500 reps stop every two minutes and perform 10x push-ups

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