400m w 20lb medicine ball
100 double unders
100 lunges
100 sit-ups
400m w 20lb medicine ball

Only a 14 pound ball available for the first leg

For time;

1 Clean & Jerk 135/95

1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 squats)

2 C&J

1 round of “Cindy”

3 C&J

1 round of “Cindy”

Continue until you have completed 10 rounds of “Cindy”

done @ 75lbs & mod pull-ups w/ green band

For time:
115#/75# Bear Complex, 5 reps
25 Pull-ups
Bear Complex, 4 reps
20 Pull-ups
Bear Complex, 3 reps
15 Pull-ups
Bear Complex, 2 reps
10 Pull-ups
Bear Complex, 1 rep
5 Pull-ups

Complete 5 rounds for time of:
20 Push-ups (hands release)
20 Toes-to-bar
20 Box jumps, 24″/20″

Did kb swings (35#) for box jumps

10-9-8-7-6-5-4-3-2-1
Burpees
situps
Time: 6:46

Rest 3 minutes

10-9-8-7-6-5-4-3-2-1
squats
pushups
Time: 4:01

3 ROUNDS

• 800 mt run
• 50 squats
• 30 push-ups
• 15 pull-ups

21-15-9
55lb Front Squat
Abmat situps (Anchored)

Time: 3:11

Skill Work:
5-4-3-2-1
Handstand push ups
Floor wipers

44 Calorie Row
44 Push Press 15lbs
44 Ring Rows
44 O.H. Walking lunges 15lbs
44 Ball Slams 20lbs

4 Burpee pick-ups
4 O.H. Walking Lunges
100ft Bear Crawl
8 Burpee Pick-ups
8 O.H. Walking Lunges
100ft Bear Crawl
12 Burpee Pick-ups
12 O.H. Walking Lunges
100ft Bear Craw
8 Burpee Pick-ups
8 O.H. Walking Lunges
100ft Bear Crawl
4 Burpee pick-ups
4 O.H. walking Lunges
100ft Bear Crawl

500m Row Then............... (1:59)

10 Turkish Get ups (5 each arm)
50 Abmat sit ups
8 Turkish Get ups (4 each arm)
40 Abmat sit ups
6 Turkish Get ups (3 each arm)
30 Abmat sit ups
4 Turkish Get ups (2 each arm)
20 Abmat sit ups
2 Turkish Get ups (1 each arm)
10 Abmat sit ups
Time: 13:65