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.

For Time:

50 Box Jumps 60/50cm
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg (US)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Presses 20/15kg
50 Back Extensions
50 Wall Balls 9/6kg
50 Burpees
50 Double Unders

Scaled

5 rounds for time:

10 Box Jump/Box Step Ups
10 Jumping Pull-ups
10 Kettlebell Swings 16/12kg
10 Walking Lunge Steps
10 Knees To Elbows/Hanging Knee Raises
10 Push Presses 20/15kg
10 Back Extensions
10 Wall Balls 9/6kg
10 Burpees
10 Double/Single Unders

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%)