AMRAP in 13 min

– 12 box jumps

– 9 toes to bar

– 6 clean and jerks (135/95)

then

– 400 m sprint for time x2 rest 3 min

Deadlift 5-5-5-5

then…

For time:

“Sabotage”

– 40 wall ball (20/15)

– 10 power snatch (95/65)

– 30 wall ball

– 10 power snatch

– 20 wall ball

– 10 power snatch

– 10 wall ball

– 10 power snatch

“Helen”

3 rounds for time of:

– 400m run

– 21 Kettlebell swings (1.5/1)

– 12 Pull-ups

then…

100 sit-ups for time

Shoulder/hip mobility

then…

Front squat 5-5-5-5

then…

100 push presses for time (95/65)

* 5 burpee penalty every time the bar touches the floor.

8 min to string as many double unders together as you can or practice them if you can’t connect them yet.

then…

4 rounds for time:

– 10 Toes to bar

– 20 KB clean & jerks – 10/side (35/18)

– 30 abmat sit-ups

“Nancy”

5 rounds for time of:

– 400m run

– 15 Overhead squats (95/65)

A. Squat Clean – build to a tough single in a few sets  – short rests

B. AMRAP Squat Cleans in 5 min – 60% of part A

Dead Lift – build to a tough single in a few sets w/ partners – NOT a 1RM

(rest 5 min) then…