5 Rounds for Max Reps:
1 min. Max Rep Pull-ups
1 min. Rest
[14-7-5-5-3]

Strength Day! Today, we will just be lifting. If you have extra time, feel free to work on a skill! Clean, 3-3-3-3 (80%) Clean Pull, 3-3-3-3 (heavy) Overhead Squat, 6-6-6-6 (80%)
Clean: 115-165
Clean Pull: 165-195
Squat Lunge: 95-125

1 Round for Time, all movements 50 reps each of:

Pull-ups
Burpees
Box jumps 24"
Push-ups
Sit-ups
Walking lunge steps
Knees to elbows
Dips
Double unders
Squats

EMOM í 13 mínútur

3 Power Clean

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4RFT @ 26:38
50 wall balls
400m run

6.2 mi = 1:02

2RM Power Clean (got up to 83#)

30sec AMRAP Power Clean (use a moderate load- used a 63# bar)
Rest 90sec
3 Rounds
+
8-12-18
Front Squat (115/75lbs, used a 63# bar)
Hand Release Pushup
Box Jump (used 45# plates x4)
Finished in 7:08

"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

blue band. 25:52

Angie
100 pull-ups
100 push-ups
100 sit-ups
100 air squats

blue band. 25:52

15 reps of:

Wallball (20 lbs)
SDHP (75 lbs)
Push-ups
Box jumps (24 inch)
Kettlebell (45 lbs)
Mountain Climbers
Burpees
Sit-ups
Push press (75 lbs)
Overhead squat (75 lbs)