Strength

Snatch
Work to 1RM

– Then –

AMRAP 10 Minutes
1,1…2,2…3,3…
OHS (45kg)
KB Swings (22kg)

14# Wallballs
32" Box Jumps
35# KB swings

I got in 11 rounds + the wallballs and 1 box jump of round 12.

21-15-9
Back Squat (225)
Ring Dip

Three rounds of:
1 min 14# Wallball (Max reps)
1 min 53# SDHP (Max reps)
1 min 20" Box Jump (Max reps)
1 min 53# Push-press (Max reps)
1 min Row (Max calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

With a continuous clock,

Row 1944m

Then,

6 Rounds of;
30 Burpees
30 Abmats
30 Double Unders
30 Walking Lunges

45 min time cap

“Angie”

100 Pull ups

100 Push ups

100 Abmat Sit ups

100 Squats

Hands are trashed now....good by hand modeling career. All those hopes and dreams...

Completed with 50 push ups and 50 sit ups

3 rounds for time:

20 Push Press (115/65)
40 KB Swings (53/35)
60 situps

---

Forgot to check my time, but I think it was around 20:30. I did 105 for the push press, though I wish I had tried it as prescribed.

“Angie”

100 Pull ups-blue band

100 Push ups

100 Abmat Sit ups

100 Squats

3 rounds for time:

20 Push Press (115/65)
40 KB Swings (53/35)
60 situps