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.

Six rounds for time of:
30 Air Squats
19 Power clean 42,5/60kg
7 Strict Pull-ups
Run 400 meters

"DT"

For time

5 rounds
12 Deadlift 70/50 kg
9 Hang power clean 70/50 kg
6 Push jerk 70/50 kg

Warm-up:
1 round:
400m ergo
20 goblet squats (db)
5 push ups
10 jumps over rower / db
5 inch worm + 2 push-ups
10 hollow body rocks
10 wall facing squats
10 db thrusters
5 burpees

Warm-up 2:
Thrusters (bar) BUILD UP:
5-5-10-10-15

This workout is going to feel long and tough.
Pick a weight you could do 10-12 thrusters unbroken with when fresh.

For time:
100 Thrusters (42,5/60kg)
* 5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up.
Repeat until 100 total thrusters are completed.

If athlete does not finish score is number of rounds and reps completed.

TC: 30 minutes