21-15-9
Thrusters
Pull Ups

Did 19 Thrusters @ 53# - went down to 43# for remaining
Jumping Pull Ups

15 Walking Lunges (10# overhead)
15 Sit Ups
5 Rounds

3 - 5 Rounds

“Helen”
3 rounds:

Run 400 m
KB Swing (53/35#) x 21
Pull-up x 12

Time: 10:33; 1st rd did 21 PUs.

Groups of 3

3 Rounds Plyo Rope Drills:

Partners hold rope knee high:
10 jumps side to side over the rope (one rep is over and back counts as one and so on)
10 jumps facing the rope (same as above)
10 jump over, sprawl under the rope as low as possible back to standing position (pretty much just like a burpee but body has to slide under the rope)

200m run
5 pull up's
10 push up's

for time in teams of 2:

400m row
100 burpees
100 kb snatches
50 ring dips
100 weighted sit ups 30#
400m row

divided by 2, partner rests while other works. the burpees were the most tiring :D

Sumo Deadlift:
3 x 355
3 x 405
6 x 455

Front Squat:
8 x 205
8 x 235
6 x 265

Conditioning:
3 rounds, 1 min at each station for max reps, 2 min rest after each round

Ring dips (27, 15, 15)
Thrusters 95# (15, 12,12)
Burpees (19, 18, 18)

Teams of 4, 2 people working at a time.
400 swings at gym
Run to the legion and do 200 pushups
Run to the lantern and do 400 air squats
Run back to the legion and do 200 burpees
Run back to the gym and call time
The reps are split between team members

Team: Me Ash Drago Nikki and Lu

1)warm up
-shoulder mobility
-shoulder strength (side raises)
-side planks

2)strength
each 2 min for 14 min
-2 push press + 3 push jerk all at 65-70% of 1 rep max jerk
-(6-10) strict T2b or Knees to elbows or just knees raises "all strict no kip"

3)METCON
EVENT 1 RX (Amman ultimate fitness throwdown)
10 min AMRAP
20 box jumps over
20 power cleans(115/75)
20 T2B
20 dead lifts(115/75)

-Run Laps(2 BB Courts=133 Meters)
10-9-8-7-6-5-4-3-2-1
-Hang Power Cleans (135/95)
1-2-3-4-5-6-7-8-9-10