31x1 Back Squats - 3 seconds down, 1 second in the bottom, explode up, 1 second at the top.
- 5 x 20kg, 5 x 40kg, 5 x 60kg, 5 x 70kg, 5 x 80kg

3 rounds For Time
- 35 x 24kg KB swing
- 25 x situps
- 15 x pushups

20 min AMRAP

5 slamballs 20#

10 box jumps 24/20

20 mountain climbers – Each leg = 1 rep

I did 19 rounds and 9 reps.

Twelve rounds for time of:

12 Wallball shots, 20 lbs / 14 lbs
12 Toes-to-bar

50 Wallballs (15#)
75 Kettelbell swings (40#)
100 Push Ups
150 Sit-Ups
200 Air Squats
800M Run

• 20 HSPU (75# sitting overhead press)
• 30 Dead Lift (185 #)
• 40 Burpee
• 50 KB Swing (40#)

Fran

Result: 7:02

1) Thrusters 3-3-3-3-3-3-3
95-115-135-145-155-165-175

2) Pull Ups 5-5-5-5-5
35-45-55-65-75(3)

WEDNESDAY 120215

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

As Rx'd (love when I get to write that)

26:33

1 RM max Deadlift (275#)
1 RM max Turkish get-up (53#)

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee
• 50 KB Swing (53,35)