6 rounds for time:

5 L-sit pullups (regular pullups)

5 hand-release pushups

10 box jump @ 24″/21″

10 squats (just do them!)

5 rft:
6 HSPU
12 C2B PU
24 weighted walking lunges (overhead, 25#)

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood (14kg)

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up (rings)

And yes you have to walk back with the KB to start the next Round…..

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14

10 KBS 1.5/1pood (14kg)

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up (rings)

And yes you have to walk back with the KB to start the next Round…..

Five rounds for time of:
35 Double-unders
Run 200 meters

Running Clock
1A: 0-10 mins build upto a heavy bench press
1B: 12-22 mins perform 10-1 or TC of
bench press@50/35
Pull ups
1C: 25-32 mins perform
100 burpees or TC
1D: 35-40 tabata core or mobility (you choose)

Wod: again be ready for each time cap , be prepared to go hard and fast

AMRAP in 20 min of 400m Run/Max Pullups

"Santiago"

Seven rounds, for time, of:

18 Dumbbell hang squat cleans, (35's/20's)
18 Pull-ups
10 Power cleans, (135/95)
10 Handstand push-ups

*I was very, very sore from doing Gator the previous day!

3 Thrusters @ 65
On the minute, every minute, for 15 minutes

Lying Hamstring Curl (Each Leg, one at a time):
- 10kg x 5, 15kg x 5, 20kg x 5
Reverse Lunge into 24" Box Step Up (Barbell on shoulders):
- 30kg x 5, 40kg x 5, 45kg x 5 (each Leg)
Calf Raise:
- 64kg x 5, 84kg x 5, 89kg x 6
Hang Power Snatch Practice:
- 20kg x 10, 30kg x 5, 40kg x 3