100 pull-ups
100 push-ups
100 sit-ups
100 squats

Timecap 30 min

5 rounds for time:
15 Pull up
20 Push up
30 Sit up
50 Air Squat
2min Rest

(Time Cap 35min)

Do not include final 2min rest in your overall time.

For Time:
30 Clean & Jerk
Rx 60/42,5

FOR TIME:

3 Rounds
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Timecap: 15:00

Please run the same route!

For time

30 Snatch 60/42,5 kg

Scaled

30 Hang snatch

TC 6 min

• the load should feel moderate, not maximal
• sprint -style workout
• load suggestion ~50% of 1rm
• power snatches recommended

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

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