5 Rounds
400m run
30 Box Jumps 24"
30 Wall balls 20 lbs

First time doing 'Kelly', this was a bit brutal but it was also so much fun. EMBRACE THE SUCK!

5 Rounds

400m run

30 Box Jumps 24/20

30 Wall balls 20/14

I felt surprisingly good after a week off. Felt strong on box jumps and wall ball, but a little lethargic on the running segments. I actually felt like I had a little left in the tank at the end...could/should have definitely cracked sub 30 mins.

5 Rounds

400m run

30 Box Jumps 24/20

30 Wall balls 20/14

Had to do a 10lb ball due to back injury. Still doing 16 in box.

3 Rounds for time of:

400m run
15 snatch (with squat) 75#
9 HSPU

5 Rounds

400m run: 500 yd run

30 Box Jumps 20

30 Wall balls 14

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

100 pull-ups
100 push ups
100 sit-ups
100 squats

AMRAP 15

30 Back Roll Squat
30 SDHP @24
30 Push Up
30 Power Clean @40

2 Rounds +23

Flat Bench Press (Barbell)
1 set of 20 @ 45 lbs.
1 set of 15 @70 lbs.
1 set of 10 @ 80 lbs.

Hammer Strength High Rows
3 sets of 20 @ 90 lbs.

Incline Dumbell Press
1 set of 20 @ 15 lbs.
2 sets of 15 @ 20 lbs.

Single Arm Rows (Knee on Bench)
1 set of 20 @ 15 lbs. ea. arm
2 sets of 15 @ 20 lbs.

Tricep Extensions (w/rope)
3 sets of 25 @ 40 lbs.

Hanging Knee Raises on Ab Straps
3 sets of 15

Ten rounds for time of:
100 m sprints
90 sec rest

slowest was 9 sec
longest was 11 sec