“Kelly”

run 400m
30 box jumps (24/20)
30 wall balls (20/15)

5 rounds

10 Rounds of:

3 Pullups
6 Pushups
12 Dip
24 15 Kettlebell

315 - 5
355 - 3
400 - 6

*Felt really good..had 7-8 reps in me but didn't want to push it past good form.

Front Squat:
155 x 5
185 x 5
205 x 5

10 Rounds

Pulldowns (10, 9, 8, 7 ....1)
Pushup 10
Situps 15
Burpees (10, 9, 8, 7 ....1)

For time

5 rounds
Run 400
25 Box Jumps @24

Dumbell Curls imediately followed by Dumbell Tricep Extensions (each arm)
- 20kg x 5 , 10kg x 10 x 1, 12kg x 10 x 2

Seated Hammer Curls
- 20kg x 10 x 3

Decline Close Grip Bench
- 40kg x 10, 50kg x 10 x 2

Normal/Close Grip/Wide Grip Barbell Curls
-35kg x 5 of each x 3

Cable Tricep Pulldowns
- 18.25kg x 10 x 3

Cable Kneeling Arm Curl(each arm)
- 12.75 x 10 x 3

7 min AMRAP
- 10 box jumps
- 10 pushups
- 10 situps
- 5 over unders (using the log fences)

4 rounds of:

Run 100m

5 Muscle ups (progressions with band)

run 100m

10 Clean & Jerk 145

20 OH Lunges with a 45# plate

No RX due to not having muscle ups, but did the Rx weight on the clean and jerks. Tough workout, felt heavy.

Each person completes

4 rounds
20 overhead lunges 35/25
20 situps
60 mountain climbers

when the last person finishes, as a team complete 3000m row. Each person must row at least 500m.

4 rounds of:

Run 100m

5 Muscle ups (progressions with Rings)

run 100m

10 Clean & Jerk 115

20 OH Lunges with a 45# plate

Could have done 125 for the C&J but having done very few workouts with that included wanted to work a weight that was a little bit lower. Overall felt good.