Barbara
5 rounds:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00 between rounds

For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

Strength/Resistance Training:
Banded Bench Press
Red Bands - Doubled (doubled bands are hard … like, ‘holy crap, these are hard!’)
12rounds; 2 reps per round
45 LBs

Extras:
4x 10 Barbell Row (95 LBs)
2x 3 minute Flutter Kicks
3x 10 Dumbbell Tricep Press (10x for each arm with 20 LB DB)
100 Leg Levers
50 Reverse Hypers (120 LBs)

Fran

Result: 05:11

As Many Reps As Possible in 12 minutes of

20 Calorie Row
30 Wallball 20lbs / 14lbs
20 Toesto Bar
30 Box Jump 24lbs / 20lbs
20 Sumo Deadlift HighPull 95lbs / 65lbs
30 Burpees
20 Shoulder to Overhead 135lbs / 95lbs
30 Situps

135 reps (15 burpees)

For Time:
115lb/85lbs

• 9 Thrusters
• 9 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 3 Thrusters
• 3 Pull-ups
• 5 Thrusters
• 5 Pull-ups
• 7 Thrusters
• 7 Pull-ups
• 9 Thrusters
• 9 Pull-ups

for Time:

21-15-9

-Bar Facing Burpee
-Dead Lift (225/135)

AFTER PARTY:
4 X100 meter run @ 70%
45 KTE

Overhead Squat 1rm
(60# -tried for 70 via jerking from the back & should have tried it from the front @ 65#)

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

50# @ 4 & 2/3 rounds

7 min as many reps as possible
3 cleans
3 CTB pull ups
6 cleans
6 CTB pull ups
.
.
.

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents