AMRAP 15

5 MU
50 Double Unders

Started out on MU's but only got 2 out after doing thrusters before. After 6 or 7 mins scaled to Pull ups and Ring Dips for the MU's

2 rounds, 15 Pull Ups, 3 Ring Dips

2 Min
Max Distance
Sled push @ Sled +40kg

4 and 1/2 @ 40m

4 - 400 Meter Repeats with 2 minute rest between

1. 1:13
2. 1:25
3. 1:23
4. 1:24

Fran

21-15-9 for time

95lb thruster
Pull ups

Teams of 4
Run to legion as a team, return to compound then...
Only 2 working at a time, other teammates rest:
200 KB Snatches (50 per individual - 25 each arm)
300 situps (75 per individual)
400 burpees (100 per individual)
Run to Legion as a team

10 Minute AMRAP

7 Around the worlds #95 (Clean, Front Squat, Push Press, Back Squat, Behind the neck press) (one complete around the world counts a score of 5)
7 Burpees

One complete round is a score of 42

Wendler:

Dead Lifts: 4x225, 4x315, 4x345, 4x365, 4x385, 4x405

Metcon:

5 Rnds: 15 SLDL, 30 DU, 15 T2B, 30 DU

Time: 24:00

“Jag 28″

Run 800m

28 KBS 2/1.5p @1.5p

28 Strict Pull ups @kipping

28 KB Clean & Jerk 2/1.5p @18kg

28 Strict Pull ups @kipping

Run 800m

Messed up on this with order and I thought it was 28 c&j each arm so I did some extra.

For Time:
21-15-9
Box Jump (18 and 20 inch boxes)
200 Meter Run

21-15-9
Wall Ball Shot (14#, 6#)
Sit Up w/ Wall Ball

21-15-9
T2B
200 Meter Run

Strict Pullups (40lb weight vest - 53lb kb on foot)
Weighted Pushups (worked up to 205lbs)
5-4-3-2-1-2-3-4-5

Whole lotta squatta
20/10 x 8 of air squats
repeat 4 rounds
rest 2 minutes in between
*advanced version is to hold squat in the bottom for the 10 seconds "rest"
- Did the "advanced" version...