"Bring Sally Up"

30 reps @ 45#

3 RFT

200m run

12 situps w/ 35#
12 burpees

EMOM40
-assault bike
-row
-skierg
-rest
Cal: 12,13,14,15,16,17,18,19,20,21

Group warm up, then;

Tabata - 8 rounds

Row (cal)
Slamballs 30/20
Push press 75/55
Double unders

280

• 50 Бурпи
• 75 Поднятия ног (лежа на полу)
• 100 Отжиманий
• 150 Пресс

2 Km warm up
3 x 400 @ 90% MHR - 300 rest in between
6 x 200 @ 90% MHR - 200 rest in between
2 x 100 @ 90% MHR - 100 rest
2 Km cool down

5 rounds:

10 push press (105 lbs)
10 back squat (105 lbs)
10 deadlift (105 lbs)

Five rounds:

22 kettlebell (45 lbs)
22 box jump (24 inch)
400m
22 burpees
22 wallball (20 lbs)

40 minute cap

I made it about 300m into the 400 on round 5.

Chins
Rows
BroCurls

Skill work OTM 8 minutes
Even – clean pull x 1
Mid-thigh clean pull x 1
Odd – Squat clean x 1…
Hang squat clean x 1

AMRAP 7 min
3 Power clean and jerk 135/95 - 93#
3 Toes to bar
6 Power cleans - 93#
6 Toes to bar
Continue to climb the ladder by 3 reps each round until time has expired.

did 9 and 12 reps + 8 power cleans at 83#

For Time: 30, 25, 20 ,15, 10, 5 Dumbbell Snatches (each arm) run to light post after each set

20#
29:30