AMRAP as possible in 7 minutes of:
Burpees

10-9-8-7-6-5-4-3-2-1

KB SUMO Deadlift High Pull 36#
Knees 2 Elbows
24" box jumps

Thank goodness thats over! No more squats this week!

4 x 5 @155
3 @ 165
2 x 2 @175
1 @ 195

the first set was tough! the weight felt a little heavy on 175 & 195 but definitely still doable.

Assistance - lunges against the bands; 3 sets 15 back ext; 15 GHD situps

A) 500m Row
B) 2K Row

500 = 1:45.4
2K = 8:21.4

Complete as many reps as possible in 7 minutes of:
Burpees

Completed 76

3 rounds for time:
800 m run
20 pull ups
20 power cleans (83 lbs)

7 min AMRAP:
Burpees with 6" target

Tried again today with a more strategic approach. Shot for 15 reps/min. When fresh, this gave me about 30 sec of rest each minute. I was able to hold this for the first five or so, then just did bursts of 5 or whatever I could muster up the last 2 minutes or so.

for Time
-50-40-30-20-10
-Double Unders
-Sit-Ups

5k time was 20:04 (PR)

Happy B-Day to our very own Smiley, in his honor today we burpee!!!!

7 min AMRAP of

Burpees

7 min AMRAP of

Combo's

3 min AMRAP of

Russian twists

Enjoy!

Burpees with 6 inch target
AMRAP 7min
119