CF Cindy (AMRAP)
5 pull ups / 10 push ups / 15 squats
20 min

Total: 11

21 Wall balls
21 Ohs 40/25
18 Wall balls
18 Ohs 50/35
15 Wall balls
15 Ohs 60/45
12 Wall balls
12 Ohs 70/50
9 Wall balls
9 Ohs 80/55
6 Wall balls
6 Ohs 90/65
3 Wall balls
3 Ohs 100/75
For the RX your ohs should be at least 110/85.
rx - Go 10kg lighter
rx-- Go 20kg lighter
You can also do smaller increases

3 miles after work. 25 minutes.

5 rounds
5 Hand Stand Push Ups
30 Double Unders

12 Clean and Jerk 95

12 Burpee Pull-up

600m Run

9 Clean and Jerk 95

9 Burpee Pull-up

400m Run

6 Clean and Jerk 95

6 Burpee Pull-up

200m Run

I don't care what my time was- I'm just happy I Rx'd this workout- that sh*t was heavy!

10,9,8,7,6,5,4,3,2,1
-SDLHP @40
-run 88m

21-15-9

135 Front Squat

HSPU

20 Slammers

Hang power clean

75 pound Power snatch, 75 reps for time.

(65 lbs.)

1 hour session with Caleb Ward.

Worked on snatch and cleans. Did really well on the snatch. Need to work on the cleans.