For time:

• 25 jumping squats
• 25 burpees
• 25 T2B
• 25 hspu
• 25 ring rows
• 1 mile run

I was pretty proud of myself on this one, at least on the run. After all the 25's I still ended up doing less than a 6.5 minute mile!

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Back Squat 3-3-3
DL 5-5-5
Then, if time permits
For time
21-15-9
ABMAT
DU’s

155 x 3 back squat (this was my 1rep max from dec. and I felt solid doing 3 today!)
185 x 5 DL (this was the first heavy DL weight I have done since my surgery- I was happy my low back was able to handle this much all 3 rounds)

As for the abmats and double unders.... the first round, I got 1:44 (1 second behind Ellen, who is always my rabbit in double unders), so of course I did it again in hopes of beating the master :) I got 1:41 the second time and left satisfied. Hahahhaaa thanks Ellen!

Dance workout w/Karyn

1 RM Dead Lift @325
1 RM Back Squat @235
1 RM Press @115

For time:

21-15-9

SDHP (55lbs)

OHS (15lbs)

5 Rounds:

5 Power Cleans (#155)
10 Lunges with weight front racked (#155)

AMRAP in 10min
30 double unders
15 power snatch or clean and jerk (ground to overhead any how)

3 rds 30 double unders 9 clean and jerks

21-15-9 reps for time of:
- Deadlift 225/155 lbs > 135 lbs
- Handstand Push-up > box push-up

5 RFT
15 x deadlift 155#
15 x kettlebell snatch 1 pood right then left
10x bar jump burpees