12 min. AMRAP

100m Run
20m Bear crawl
20m Crab crawl
40m Standing long jump

9 am: Oly lifting working on snatch and clean techique

10 am: Group WOD (Four Rounds)

Station One:
30 seconds Squat Wall Sits
30 seconds Plank Hold
30 seconds Squat Wall Sits

Station Two:
30 seconds Alligator Pushup Crawls

Station Three:
30 seconds Ground to overhead with 25 lbs plate

Station Four:
30 seconds box jumps (20 in)

Then I did a sprint/pull up latter
10 Pull ups
10 sprints
9 PUs
9 S
etc....
Time was 05:37

21 Thrusters
400 m sprint

15 Thrusters
400 m sprint

9 Thrusters
400 m sprint

45 pull ups

100 Burpee Challenge Day 27 = 27 burpees

12 min. AMRAP

100m Run
20m Bear crawl
20m Crab crawl
40m Standing long jump

3+ 120

100 Pullups
100 Pushups
100 Situps
100 Squats

21, 15, 9:
- KB Swing @ 24KG
- T2B

5 rounds:
- 200m Row
- 10 burpees

TABATA ride (level 12)
- 8 rounds
- 20secs on, 10secs off

For time:

200m sled w/45# plate run
Row - 30 calories
35 OHS @ 75#
40 SDHP @ 75#
50 Wall balls @ 20#
200m run backwards

Overhead Squat

“Fran”
21-15-9
Thruster 40/30 kg
Pull-ups
Then
“Grace”
For Time:
Clean&Jerk 60/40 kg 30 reps

Do both workouts less then 30 min. You must change the weight after WOD 1.