AMRAP's - do as much of the workout as you can in 2mins, rest 2mins, then 4mins, rest 4mins then complete whole workout
- must start from begining each time

20 x 30" Box Jumps
10 x Burpees
20 x Air Squats
20 x Diamond Situps
20 x Pistol Squats
10 x Stair Runs
20 x Inverted Burpees
20 x mtn climbers
20 x HR Push Ups

CFG 12.5

7 Minute AMRAP
Ladder: 3, 6, 9, 12...n+3

Thruster #100/65
Chest To Bar Pullup

Snatches
3-3-3-3 @85lb
OHS
3-3-3 @95lb
Clean & Jerks
3-3-3-3 @105lb
Front Squats
3-3-3 @125lb
DeadLifts
3-3-3 @205lb

You have 3 minutes to complete 42 reps of the following exercises. Move to the next exercise on the 3 minute mark. There will be no score today other than the weight you use during the workout. It’s someone’s birthday.
Row 420 meters
42 KBS 24/16kg RX+2pood
42 Push-up RX+Plyo on Slamball
42 Supine Ring Row
42 Squat RX+w/ 40lb Sandbag
42 SLamball 20/15lb RX+ 30lb
42 ABMAT

This may be harder than it looks at RX+

will update later

MEN/ Women

Complete as many reps as possible in 7 minutes following the rep scheme below:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Complete as many reps as possible in 7 minutes following the rep scheme below:
45kg Thruster, 3 reps
3 Chest to bar Pull-ups
45kg Thruster, 6 reps
6 Chest to bar Pull-ups
45kg Thruster, 9 reps
9 Chest to bar Pull-ups
45kg Thruster, 12 reps
12 Chest to bar Pull-ups
45kg Thruster, 15 reps
15 Chest to bar Pull-ups
45kg Thruster, 18 reps
18 Chest to bar Pull-ups
45kg Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

11:30am
Split Jerk
5x 65# 5x 75# 5x85#
Shoulder Press
5x 50# 5x 65# 13x 75#

RX:

jazda na rowerze na pełnym Słońcu i korzystanie z dnia wolnego.

Skill:
Light Overhead Squats (3x8 at 60% of max)

In 7 minutes, complete:
3 thrusters, 100#/65#
3 chest to bar pull ups
6 thrusters
6 c2b pull ups
9 thrusters
9 c2b pull ups
9+20 had four more pullups to finish the 12 rep round

Thruster 50% of BW, Max reps , rest 1min
3Rounds