Nicole

20 min AMRAP

400m Run

Max Pull-ups - Blue Bands

Back Squat:
- A. 15-15-15-15 (Took Option A)
Or
- B. 10-5-3-2-1

Optional: Squatting Annie
50-40-30-20-10
-Double Under
-Air Squat

I squatted Annie. Can't remember how long it took though.

Resistance Training:
Banded Box Squats
Red Bands; Knotted
110 LBs
12 rounds; 2 reps per round

Extras:
50 Back Extensions Tangerine Band
50 GHD Sit Ups
3x 10 Good Mornings (85 LBs, 105 LBs, 125 LBs)
5x 10 GH Raises
2x 2 minutes Plank Hold*

1/2 “Buckles” (Last Of The Doughboys)
In honor of Frank Buckles, the last living U.S. WWI Veteran who died on February 27, 2011. He was 110 years old. Read about his legacy here.
10 Rounds for time:
8 Deadlifts
6 Power Cleans
4 Push Jerk
2 Back Squats

65

100m Run
15 OHS @ 30#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 30#, 5 HSPU, 10 Knees to Elbow
400m Run
15 OHS @ 25#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 25#, 5 HSPU, 10 Knees to Elbow
400m Run
15 OHS @ 25#, 5 HSPU, 10 Knees to Elbow
200m Run
15 OHS @ 0#, 5 HSPU, 10 Knees to Elbow
100m Run
15 OHS @ 0#, 5 HSPU, 10 Knees to Elbow

---

Grand Total: 1600m Run, 105 OHS @, 35 HSPU, 70 K2E

20 Minute AMRAP

30 Box Jump (24")
20 Push Press (115/75)
30 Pull Up

Worked in 5 rounds 30 box jumps and 9 push press.

Deadlift:
235(4)
210(5)

Press:
105(5)
95(5)

Warm Up: Stretch, 5 turkish getups each side, 10 HSKU, 20 lunges, 25 double unders 800m run

Met_Con:

5 Rounds of AMRAP 3: 3+9, 2+1, 2, 2, 2+2
3 DB Thrusters 45lb
6 Boxjumps 24in
9 Kettlebell Swings 45lb

Rest one minute between rounds

Then: Run 1 mile, rest one third of the time it took you to run the first mile, run your second mile. For every 15 seconds slower you are in the second mile than the first, do 5 burpees!!! RUN FAST!!!!

20min amrap:

• 10cal SkiErg
• 10 kahvakuularinnalleveto ja työntö (N 2x12kg / M 2x16kg)
• 10cal Assault Bike
• 10 kahvakuulaetukyykky (N 2x12kg / M 2x16kg)

Warm up: PVC/empty bar Deadlifts x10, 20 situps, 20 back extensions x3 rounds

SWOD: Deadlifts 3-3-3 80,85,90% (295, 345, 385 +5)

Met-Con:

“David Schneider”

5 rounds of the ladder:

10,8,6,4,2 Hang Squat Cleans 135, 95

5,4,3,2,1 Muscle Ups

50,40,30,20,10 Double Unders