3rds for time
10 Deadlift 315#
20 KB Swings 2pd

3.5 miles

5 rounds for time:
600 m run
30 swings @24kg kb
30 push ups

100 Burpee Challenge Day 17 = 17 burpees

2 Rounds for Max Reps

*Max Back Squats in 30 seconds (135 lbs)

Rest 2 min

*Max HSPU’s in 1 minute

Rest 2 min

*Max Burpees in 3 Minutes

Rest 3 minutes between rounds 1&2

TOTAL FOR TWO ROUNDS
*Backsquats= 19
*HSPU RX = 30
*Burpees= 106

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Scaled: Only 4 rounds, first round of Sumos at 75, then 3 at 65, jumping MUs

15 Minute AMRAP
100 M Run
5 HSPU (???)
15 Air Squats

1RM Dead Lift

-40 GHD
-40 Strict Pull Ups
-40 HSPU

-warm up 10 mins
-5-4-3-2-1- thrusters- 115#
21-15-9 of:
*thrusters at 95#
burpees
box jumps 35" or so
run 400m after each round
*partner holds plank while other person does thrusters

• 500 Meter Row
• 40 Air Squats
• 30 Sit-Ups
• 20 Push-Ups
• 10 Pull-Ups