"Filthy Fifty"

50 box jumps
50 Jumping pullups
50 KBS
50 Walking Lunges
50 Knees to elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 burpees
50 Double Unders

800m run, 7 min amrap 15 thruster and 15 pull ups, 800m run

"Clean it Up"

AMRAP 7 min
4 cleans
3 HSPU

"Rankel"

AMRAP 20 minutes of:

6 deadlifts 165#
7 burpee pull-ups
10 KBS 1 pood
run 200m

Saturday Group WOD

Sunday Skill

-Banded Pullups

“Kennedy”

3 rounds for time of:
10 T2B-pullups
20 walking lunges (20 each leg)
30 push-ups
40 squats
50 double-unders

“Piston”

AMRAP 10 minutes of:
3 thrusters (105/75) / 3 arm haulers
6 thrusters / 6 arm haulers
9 thrusters / 9 arm haulers
12…15…etc

I did 15/15 +5 thrusters at 75#

THEN Rest 5 min and

run 800m
rest 2 min
run 400m
rest 2 min
run 200m

Tried to stretch shoulder...bad shoulder pain

“Black Jack”

7 rounds for time of:

7 hang power snatch 15#
7 burpee-box jumps 20 inch