“BARBARA”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Timecap: 45mins

Good Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 34-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes

For time
21 power cleans 135/95
42 push ups
100 dubs or 200 singles
15 power cleans
30 push ups
100 dubs or 200 singles
9 power cleans
18 push ups
100 dubs or 200 singles

600 reps
50 x jumping lunges
50 x sit-ups
100 x mountain climbers

Score is time

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(14)
On the minute for 14 minutes complete:
5 burpees
5 dumbbell/sandbag/barbell/clusters(choose weight)
cluster=hang squat clean plus thruster

Finisher
50 in and outs
1:00 bf stretch

5x60%
3x70%
2x80%
2x90%
1x95%
1x103%

For time
Run 800m
50 burpee box jumps
Run 800m

• sub 1000m row

In Teams of 2

AMRAP 15 min.
100 double unders
20 devil’s press@2x22,5/15 kg
10 wall walk

Goal: 2+ rounds

rest 5 min.

AMRAP 15 min.
50 calories row/bike/ski
10 man makers
5 rope climb

Goal: 2+ rounds

10 Rounds for time:
10 Unbroken Pull-ups
20 Unbroken Push-ups
30cal Assault Bike

Rest day

Kangaroo Flow video and 5-10 Down Dog to Cobra video