3 x max pull ups
4-3-2

3 x 10 push ups

WOD:
-4 Rounds of Tabata Bottom to Bottom Air Squats (rest at bottom of squat)

-5 Rounds (30 seconds on/30 seconds off) Shuttle Run

-4 Rounds of Tabata Bottom to Bottom Air Squats(rest at bottom of squat)

-5 Rounds (30 seconds on/30 seconds off) Shuttle Run

-4 Rounds of Tabata Bottom to Bottom Air Squats (rest at bottom of squat)

Post:
Make up for anything missed this week

5-4-3-2-1-1

40 - 50 - 55 FAIL - 55 - 60 FAIL - 60

AMRAP in 8′ of
8 Wall Balls
8 Back Squats @ 30kg

Result: 6 rounds + 4 Wall Balls

Cindy:
20 min AMRAP
5 pull ups
10 push ups
15 squats

Lori completed:
Jumping pull ups with 13.5 in box
12 rounds plus 5 pull-ups.

AMRAP in 20′ of
400m Run
1 Rope Climb
10 Handstand Push Ups (neg)
15 KB Swings (20 kg)

3 rounds in 19:35

Front squat 8 - 8 - 6 - 6 - 4 - 4

WOD of EMOM for 12 minutes:
50 single under on odd minute
10 pull ups on even minute

Partner WOD:
200 pullups
350 singles
60 man makers
60 burpees

Closeout with Overhead Plate Carry (400m)

Lori and Bryon completed in 41:56

Strength:
Push Press 4 - 4 - 4 - 4

WOD of 4 rounds for time:
10 thrusters
25 sit ups
400 m run

Lori completed 19:15

Pre-WOD:
-work up to a heavy snatch

WOD - For Time:
50-40-30-20-10
-KB Swings (#53/35)
-Sit Ups