Do an increasing ladder each minute, alternating between T2B & Low Back Extensions
Minute 1: 1 rep Toes To Bar
Minute 2: 1 rep Low Back Extension
Minute 3: 2 reps Toes To Bar
Minute 4: 2 reps Low Back Extension
Minute 5: 3 reps Toes To Bar
Minute 6: 3 reps Low Back Extension
Continue until you can't complete all reps in the minute

Buy in: 400m run
5 rounds:
8 burpees
8 TTB
Buy out: 400 m

"Rahol" AMRAP in 12min, of:

12 box jumps @ 24"/20"
6 thrusters @ 95 lbs/ 65 lbs
6 over bar burpees

5 Rounds for time

10- DU's
10- Abmats
20 KBS (subbed Green KB)
200 M Run

First workout since giving birth!! Felt good to sweat!! DU timing was way off

Squat clean training:

• 40kg x 5
• 40kg x 5
• 60kg x 5
• 60kg x 5
• 60kg x 7

10min AMRAP

30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Max reps (210/120)

RingFit Warm up!!

Then. . .

Novice & Intermidiate:

Fighting Cindy:

20 minute A.M,R.A.P

5 Combo's
10 Push Ups
15 Deck Squads

Advance:

10 minute A.M.R,A.P

Clean & Jerk 135/95

Plus. . .

Championship Bout

3 Rounds of:

5 minute A.M.R.A.P

Combo # 1
Combo # 2

Check out: http://www.barbellsforboobs.com/
For a great cause!!!!

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
Snatch, 30 reps 35#
Snatch, 30 reps 45#
Snatch, 17 reps 50#

10x Sprint Ascent
Walk Descent

5 sets
3 min row for meters
2min rest

889/837/844/827/849

beach bod wod
3 sets controlled movement
10 ring push ups
10 ring dips
2 min rest