AMRAP 20 min:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

(Go heavy, run fast.)

Rest Day

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Virtual Shovel

Rest Day

5k Run

WMG: 5 rounds for time

400 meter run

30 box jumps

30 wall balls, 20lb ball

Nancy

400 meter run

Overhead squats, 95 lbs, 15 reps

5 rounds for time

Rest Day

Max load: rest between sets

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

5 rounds for time of:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Rest Day

W: Body Weight

Deadlift 1 1/2 X Body Weight

Bench Press Body Weight

Clean 3/4 Body Weight

Run 5K

5 Rounds for time of:

5 Handstand Push Ups

One-legged squats, 10 Each leg

15 Pull Ups

Rest Day

AMRAP in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

GWM: For Time

30 Box Jumps

30 Wall Balls

400 Meter Run

5 Rounds

Rest Day

MGG: Two-man Crossfit

Burpees, as many as possibly until relieved

Squats, as many as possible until relieved

400 Meter Run, to each station

Five rounds each

Score for time:

15 Kettle bell swing

10 Pull ups

400 Meter run

5 rounds

+3 minutes of bottom to bottom tabat air squats

Bench Press

Bench Press, Body Wieght Max Reps
Pull Ups Max Reps
4 Sets

Decline Bench 10 Reps
20 Push Ups
3 Sets

Incline Bench 10 Reps
20 Push Ups
3 Sets

Rest Day

W: Heavy

Deadlift 1-1-1-1-1-1-1 reps

Lumberjack 20

20 Each for time of:

Tire Flips

400 meter run
55lb KB swings
400 meter run
Squats
400 meter run
Burpees
400 meter run
Pullups
400 meter run
Box jumps
400 meter run
Cleans
400 meter run

Rest Day

4 mile run

Single skill, performed at a slow pace

Barbara

20 Pull Ups

30Push Ups

40 Sit Ups

50 Squats

5 Rounds For Time:

M Day

Box Jumps 50, 25

Run 5 K