Allison

10 Rounds for time of: 200m Run +1 Squat Clean
Women: 165 | 175 | 185 | 195 | 205 | 210 | 215 | 220 | 225 | 230lbs.
Men: 245 | 265 | 285 | 305 | 315 | 325 | 335 | 340 | 345 | 350lbs.
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Santos

“Donny” For Time
21-15-9-15-21
Deadlifts #225/#155
GHD Situps
42-30-18-30-42: Calorie Row/Run
*25:00 Minute Time Cap*
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Daniel

Part 1. OTM for 12:00 Minutes
Odd Mins: 8 HEAVY Bench Press
Even Mins: 50ft HEAVY Farmers Carry

Part 2. “The Pump”
100 Strict Press
100 Bicep Curls
100 Bent Over Rows
100 Skull Crushers
*Barbell weight 45lbs/35lbs*
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Bev

For Time
1 Mile Run
*Rest 3:00 Minutes*
1 Mile Run
*Rest 2:00 Minutes*
800m Run
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Jorge

Part 1. Back Squats, perform 1 set every 3:00 Minutes
2 Reps@ 68%
2 Reps@ 78%
2 Reps@ 85%
2 Reps@ 88%
2 Reps@ 92%
2 Reps@ 95%

Part 2. Every minute on the minute perform the following:
Odd Mins: 18/14 Calorie ECHO Bike
Even Mins: 20 Wallballs
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Jessica

Part 1. Every 2:30 for 12:30 (5 Sets) perform the following:
5 Reps- Push Jerk, with a 1 second pause in the catch position.

Part 2. For Time
Buy in: 50/35 Calorie SkiERG
-followed by-
5 Rounds of
10 Double DB Hang Clean and Jerks 50lbs/35lbs
5 Ring/Bar Muscle ups
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Rebecca

3 Sets of
40 Heavy DB Snatch
40 GHD Situps/Situps
40 Calorie ECHO Bike
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Jason

5 Rounds for Time
5 Power Cleans #185/#125
10 Lateral Burpees over the bar
*Time Cap 5:00 Minutes

Accessory Work
5 Sets
10 Floating RDLs
10/10 Banded Hamstring Curls
1:00 Plank Holds
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Carol

AMRAP in 20:00 Minutes
400m Row/Run
100 Double Unders
800m Row/Run
100 Double Unders
1200m Row/Run
100 Double Unders
1600m Row/Run
100 Double Unders
Etc….
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