FOR TIME

• 50 Burpees
• 50 Hang clean and jerk, 22.5kg dumbbell
• 50 Atomic situps
• 50 Burpees
• 50 Hang snatches, 24kg kettlebell
• 50 Box step overs w. Dumbbell, 20”
• 50 burpees

for the snatches + clean and jerks, Alternating arms as you see fit

Deadlift 5.5.5.5.5

95#.115#.135#-stopped to receive coaching about upper back rounding.

Then:

3 Rounds of:

10 Thruster 135/95

50 Double Unders

I sub'ed 115 DL for Thursters. Right Shoulder has not been feeling good, so I wanted to lay off putting anything overhead for a while.

4 person team runs a 5k obstacle course in memory of charlotte's finest killed in the line of duty.

Ellen

Asian Flush

Bigred

TMFK

Our team was named CFSC Cops and Robbers and we did incredible. For a team where half the people hate to run, we rolled through this.
NICE WORK PEOPLE. Super proud to be part of an awesome team!!!

3x Ring MU
4x HSPU
5x deadlift 90kg/140kg

Running and corework

Skill: 20 Turkish Getups with light weight. 15#

Strength: 3 x 8-10 Reverse lunge. 65#, 85#, 95#. 10 reps.

12 min AMRAP
2,4,6... ladder
Man-maker (35/25)
Full Gasser

10 + 1 man-maker. 20#

Amrap cindy in between runs

6min amrap cindy (5 pull ups, 10 push ups, and 15 squats)
800m run
amrap
400m run
amrap
200m run

amrap

blue and green band

8:30-9:30am

20 AMRAP

100m Sprint

20 Squat

100m Sprint

20 KBS 1.5/1pood

w/ 20 Mountain Climbers every 5 minutes a total of 4

4+9/10 Rounds +Squat/Run/KBS/50m. YellowKBS

Weighted push-ups 1x7
Maxed @ 120#

Bench press 5-3-1
135-155-170