FOR TIME

10 ROUNDS

100 rope skips
10 burpees
10 situps
10 pushups
10 squats
10 pullups
(green band pullups)

Workout

1 Lap Farmer’s Carry, 50 situps, 1 Lap Farmer’s Carry, 50 back Extensions
(for Farmers Carry, use DB or KB that equal 1/3 bodyweight)

21-15-9

Thrusters @ 95/65

Pullups

(no band!!!!)

AMRAP 6 MIN

Squat Clean + Thruster @ 1/2 bodyweight (go a bit lighter if you want, we are going for constant, consistent power production)

4 mile run

“Jackie”

For Time

Row 1000m
50 thrusters @ 45lb
30 pullups

(red band pullups)

3 rounds for time

50 double unders
40 situps
30 wallball
20 pushups
10 DL @ BW

(250 jumps per round)
(10# wall ball)

5 rounds for time

3 clean and Jerk @ 3/4 BW
6 pullups
9 pushups
12 squats

For Time

21-15-9

Heavy KB Swings, Dips, Box Jumps

(paralette dips)
(30" box jumps!!)

2 rounds for time, use a HEAVY KB!!

3 TGU (each side) (34#)
6 uneven pushups
9 KB swings (each side) (34#)
12 broad jumps
15 overhead lunge w/KB (each side) (20#)
18 Floor Press @ 3/4 BW (65#)
21 BURPEES