JACKIE

For time

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

Target: sub 8' Time cap 12'

RPE 5, maximum effort

"Karen"

For time

150 wall balls 20/14 lbs

time cap 12min

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg

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

Target: sub 15’ Time Cap 18’

Warm-up together:

4:00 ergo, then:

10+10 Shoulder rolls
10 Scapula pull-ups
10 wall squats

10+10 band pull aparts
10 ring rows
10 air squats

10 +10 banded shoulder presses
5 kipping pull-ups or 10 ring rows
20 air squats

WORKOUT:
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.

"Cindy"

AMRAP 20
5 Pull-ups
10 Push-ups
15 Air squats

15-12-9 reps of:

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