20 seconds of work 10 seconds of rest

8 rounds of each of the following (finish each exercise before moving to the next, counting your low round)

Pull-Up (6)
Push-Up (6)
Sit-Up (10)
Squat (14)

Shoulder press 5x3, same weight as last week

1000m row
50 thrusters (33lbs)
30 pull ups

I subbed thrusters for front squats 65 lbs

20 min AMRAP

10 BWDL

15 Wallball 20/14

200m Run

55 min
2 min run/1 min walk
122/143
6.52 min/km

3 rounds for time:

20 x KB Swings (Pick a weight that you can handle)
Hillrun 200 m

Post time and weight // Coach

53 lbs - 24 kg KB

5 rounds of:
* 9 T2B
* 12 S2OH (45/30kg)

Buy out: 50 DUs

10min time cap

In 12 minutes:
10 Rounds of
10 Unbroken Thrusters (95#/65#)

Broken rounds don’t count. If you drop the bar before 10 reps are completed successfully, restart that round. At the end of 12 minutes your score is the amount of completed rounds.

"Jack"

20 minute AMRAP

10 Push Press (66 lbs)

10 KBS (26 lbs)

10 Box Jumps (16")

Sprint to the 10 yard line, sprint back
Sprint to the 20 yard line, sprint back
Sprint to the 30 yard line, sprint back
Etc through the goal line