Push press 1 RM

Four Rounds of:
4 Front Squat (use 50-60% of 1RM for all reps) (95lb)
8 Back Squat

Not for time; front squats are immediately followed by back squats.
Rest 90-seconds between rounds.

Five Rounds of:
200m Run
10 Overhead Lunges (45lb plate)
5 Burpee Pull Ups

245, 295, 315, 335, 365

For time:
Run 800 meters
Clean 30 reps (135lbs)
Run 800 meters

I was suppose to do a Jerk but my shoulders were killing me.

For time:

4 rounds

Run 400 meters
Abmat situps, 30 reps

For 15 minutes

Row 1000m @80% - 85%

Then for the rest of the 15 minutes, repeat:

• Hang from pullup bar 30 seconds
• 8 Dynamic star plank (Slow and controlled)
• 8 Lunge w. pause and torsotwist at the bottom (Slow and controlled)
• 30 second active squat hold, hips just below knees

20 Minute AMRAP

5 Pull ups
10 Push ups
15 Air Squats

20 Minute AMRAP

5 Pull ups
10 Push ups
15 Air Squats

p/u purple for 2 rds
p/u purple/red for the rest

3 Rounds for time

41 KBS 1.5/1p

41 Hand release push ups

41 Knees to elbows

0 Backflip pull ups

Nicole

20 min AMRAP

400m Run

Max Pull-ups

I managed to bust out 30/20/13 then it got hard. 17/15/10

Got 6 rounds out but should have finished with an extra 5 or so reps