30-20-10 Reps Of:

Kettlebell Swing (1.5/1)

Situps

Air Squats

30 DU, 30 squat 30kg
30 DU, 30 front squat
30 DU, 30 OHS
30 DU, 30 Press
30 DU, 30 push press
30 DU, 30 push jerk
30 DU, 30 deadlift
30 DU, 30 SDHP
30 DU, 30 clean

For time and total number of reps:
800 meter Run
Pull-ups, max reps
400 meter Run
Pull-ups, max reps
200 meter Run
Pull-ups, max reps

Post number of reps in each round to comments.

4min 50% RM 4x
4min 60% RM 3x
4min 75% RM 2x
4mim 85% RM 1x

Seven rounds of:

1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Record load for each round.

65,85,95,105,115,125,135

7 min AMRAP Burpees

1 Mile Run
36 Deadlift 95#
36 Hang Power Clean 95#
36 Push Press 95#
36 Front Squat 95#
36 Burpee
36 Box Jump 24"
36 Knees to Elbows
36 Double Unders

======================
Mile run took me 8:40, longer than I normally do a mile. Happy to do my DUs completely unbroken!!!

Happy Birthday Coach Amelia! :)

Three rounds of:
20 Double unders (60 Singles)
20 Squats
20 Supermans
20 Kettlebell swings, 1 pood
20 Burpees

Round one is one minute long, round two is two minutes long and round three is three minutes long. There is a one minute rest between rounds. Record number of reps accomplished per round.

AMRAP 7:00

Burpees