JACKIE

For time

1000 m Row
50 Thruster 20/15kg
30 Pull up

*TC: 12 Mins

"Karen"

For time

150 wall balls 20/14 lbs

time cap 12min

5 Rounds For Time:
400m Run
30 box jumps 24/20"
30 wall balls 20/14p

TC: 35min

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1:
1.5x body weight deadlift
body weight bench press
3/4x body weight squat cleans

Five rounds:

• Bodyweight bench press max reps
• Pull-ups max reps

Score is total reps

• SCALED:

• scaled bench press or floor press

• Banded pull-ups or heavy ring rows

rest as needed

20 minutes AMRAP

• 5 handstand push-ups
• 10 pistol squat, alternating
• 15 pull-ups

5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

18min TC

20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.

AMRAP20
5 Pull-ups
10 Push-ups
15 Air squats

As this is an AMRAP ensure you use the same movements throughout the workout. This is the only way to determine progress by keeping the standard the same.

15-12-9 reps of:

• Thrusters (60/42,5kg or 135/95 lbs)
• Weighted pull-ups (20/15kg or 45/30 lbs)