Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Nicole

20 Minute AMRAP

400M Run
Max Pull up without coming off the bar or touching ground

20 MIN AMRAP

5 Pull-ups
10 Push-ups (Hand Release)
15 Squats

Completed: 18 rounds + 5 pullups

5 rounds:
20 Pull ups
30 Push-ups
40 Sit-ups
50 Squats

Rest 3:00 between rounds

5 Rounds for Time
- 5 Hang Cleans (heavy)
- 25 Double Unders

50/6 60/4 70/3 75/3 80/3 85/3 90/3 85/3 90/3

10 Rounds:
3 Power Cleans (225)
7 Clapping Push Ups
9 Glute Ham Sit Ups

Required to go slow.

Warm Up:
2x
5 Jumping Squats
15 Double Unders
10 Sit Ups

Mobility:
Sit in Squat for 1 Minute - Press knees out
PVC Pass Through

MetCon:
10 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Rest 1-2 Minutes, Then …
10 Box Jumps (12” box)
10 American Kettle Bell Swings (26 LBs)

5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

12 min AMRAP
-30 double unders
-20 wall balls 20#
-10 burpees