100 Double Unders(DU)
200m run
75 DU
400m run
50 DU
600 m run
25 DU
800m run

I know it was 16 & change...just not sure what the change was.

21-15-9

KB Snatch R

KB Snatch L

“Hand-release” push ups

Green KB-again i know it was just under 10min, not sure of specifics.

Group of 4 people

400 mt run

120 front squats 115/95
200 box jumps

100 push press 115/95
180 squats

80 hang clean 115/95
160 wall ball 14

400 mt run

*while 2 perform exercise, other 2 do jumping ropes
*everyone runs

For time:
70 Burpees
60 Sit ups
50 Kettlebell Swings @ 20Kg
40 hand release push ups, hand release at top and bottom of PU
30 Push Press @ 30Kg
20 Thrusters @ 30 Kg

"Cindy"

AMRAP in 20 min

5 Pull-ups
10 Push-ups
15 Squats

20 rounds +10 push ups

Power cleans
3-3-3-3-3
75(3)-95(3)-105(3)-115(3)-125(2)

21-15-9

KB Snatch R

KB Snatch L

“Hand-release” push ups

1.5 Pood
All sets of KB snatches were unbroken with both sides.

Kelly

Five rounds for time of:

Run 400 m
30 Wallball, 10 lbs
30 Box jumps, bench

Wall ball 10 lbs.
Box jumps-bench

21-15-9

KB Snatch R

KB Snatch L

“Hand-release” push ups

Red kettlebell

21-15-9
KB Snatch R @ 1.5 pood
KB Snatch L @ 1.5 pood
“Hand-release” push ups