"Cindy"

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

"FILTHY FIFTY"

For Time

50 Box Jump
50 Jumping pull up
50 KB swing 16/12 kg
50 Walking lunge step
50 Knees to elbow
50 Push press 20/15 kg
50 Back extension
50 Wallball
50 Burpee
50 Double under

Scaled

5 rounds for time

10 Box jump/step up
10 Jumping pull up
10 KB swing 16/12 kg
10 Walking lunge step
10 Knees to elbow/hanging knee raise
10 Push press 20/15 kg
10 Back extension
10 Wallball
10 Burpee
10 Double under/single under

AMRAP20

5 Pull-ups
10 Push-ups
15 Squats

RX:

30 rounds for time
5 wall balls 6/9kg
3 handstand push-ups
1 power clean 70/100kg

Scaled: hspu feet on box or pike push ups
Reduce weight on power cleans

Weighted pull-up 3x5

Find your 1 RM of the day

Find the max height for the day

30 minute AMRAP of:

Jackie

• 1000m Row
• 50 Thrusters (45/35 pound)
• 30 Pull-ups

Then

Karabell

• 10 rounds
• 3 Snatches (135/90 pounds)
• 15 Wall Ball (20/14lbs @ 10″/8″ target)

Then

AMRAP of Cindy in the remaining 30 minutes:

• 5 pull-up
• 10 push-up
• 15 squat

Your result is rounds of Cindy completed.

DL: 4x6

16min Amrap: 30 wallball, 20 burpee, 20 DL ( 70-80%)