7 min AMRAP:
3 Burpees
5 Wall-Balls
7 Med. Ball Cleans

5 Rounds for Time:

Overhead Squat x 5

Toes to Bar x 10

Box Jumps x 15

For Time:

50-40-30-20-10:

KB Swings

Push-ups

Sit-ups

Rest Day

20 Min. AMRAP:

400m Run
21 Thrusters – 45#

“1/2 Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

5 Rounds for Time:
5 Front Squats
10 SDLHP
15 Burpees

10 Mins AMRAP:

10 Air Squats
10 Military Presses
10 Deadlifts
10 Sit-ups

Today we do some focus work on the basic skills!

“Nicole”

AMRAP For 20 Mins:
400m Run
Max Reps Pull-ups

Post # of Rounds as well as # of Pull-ups completed.

“The Mad Turk”
5 Rounds for Time:
10x KB Turkish Get-Up (1.5 Pood/1 Pood) *5 each arm*
20x Push-ups
50x Flutter Kicks (4-count)
20x Double Unders