21-15-9
Thrusters
Pullups

AMRAP 3min
Elizabeth:
21-15-9 (95)
Power Cleans
Ring Dips
3min rest
Isabel:
30 Snatch (65)
3min rest
Fran:
21-15-9 (65)
Thrusters
Pull-ups

Definitely a good one. Want to get better at it. Have to put it in the vault for an open box day.

Row Sprints for meters:
1 min @ 95% effort
rest walk 4 min b/t sets x 6
(GOAL is same output per set - but at high effort!)

• tried to keep it at 1:35-1:40 avg/500m

Total 6051m

Three rounds for time of:
8 Medicine ball cleans (150 / 80 lbs)
100 foot Medicine ball carry
7 Parallette handstand push-ups
100 foot Medicine ball carry

This is from the games… and this is the modified version we will do for our gym.

Three Rounds for time of:

8 Medicine Ball Cleans (20/14)

120 foot Medicine Ball Carry

7 HSPU *modified on the box

120 Foot Medicine Ball Carry

3 Rounds:

3 Rope Ascents
400M Weighted Run

3 KM Run
3 Rounds of:
16KG Rock Clean over Shoulder Throw 10 Reps
16KG Rock Squat 10 Reps
Bar Push Ups 10 Reps
Bar Ring Row 10 Reps
Sit Ups 10 Reps
Leg Raisers 10 Reps

EMOM 25 swings for 40 minutes

then
5 stoplight sprints
stayed with in 5 seconds of each other or was faster

30 clean and jerks for time at 40kg (95#)

150 wall balls for time
7kg

1000m row

50 Thruster (20/15kg)

30 Pull-ups