“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Squats

Randy

75 snatches for time, 75 lbs

oooh wee

did 20 to begin, should have done more.

then 5s

100 Air Squats
300 Double Unders
100 V-Ups

High Bar Back Squat: 1X8 @ 120#, 1X5 @ 130#, 2X5 @ 140#, 1X3 @ 150# – rest 2:00

-then-

5 rounds for total time of:

20 KB Swings 32/24kg 70#
10 Push Press 115/75# 95#

500m row
Body weight deadlift x12
21 box jumps 20"

3 rounds for time

30-20-10

Power cleans (95#)
Kettlebell Swings (44#)
Slam Balls (20)

7x2 hang squat snatch
135/145/155/165/175(f)/175/185(1)

Run 400m
21 C2B
12 thrusters, 55# DB
Run 400m
15 C2B
9 thrusters
Run 400m
9 C2B
6 thrusters

10:30

In 7 minutes, complete as many reps as possible of:
Ground-to-Overhead @ 45kg/30kg
Rest 2 minutes, then:-
In 7 minutes, complete as many rounds as possible of:
25 Double Unders
10 Knees-to-Elbows
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg. KTEs with Toes-to-Bar.

Result: 30 Reps (50KG Bar), 3Rounds (KTE, Skipsx3)

20 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats