Deadlifts
3-3-3-3-3

3 Rounds for Time
400m run
10 hand cleans 95/65#
20 sit-ups
5 wall balls for Patti

 

For Time
5 HSPU
10 toes to bar
15 pull-ups
20 burpees
25 ring rows

3-5 minute rest

For Time
25 ring rows
20 burpees
15 pull-ups
10 toes to bar
5 HSPU

3-5 minute rest

For Time
500 meter row

 

Front Squats
8-8-5-5-5-5-5

7 Rounds for Time
150m row
5 burpees

 

Cindy

20 min AMRAP
5 pull-ups
10 push-ups
15 squats

 
 

Back Squat
5-5-5-5-5

7 Rounds for Time
200 meter run
10 push-ups

 

3x Max Rep Pull Ups

12 min AMRAP
3 strict pull-ups
7 ring dips
10 double unders

 

For Time
15 thrusters/10 toes to bar
80 kettlebell swings
50 sit-ups
15 thrusters/10 toes to bar
70 glute ham raises
30 GHD sit-ups
15 thrusters/10 toes to bar
100 side lunges
50 reverse cruches
15 thrusters/10 toes to bar

 

Bench Press
5-5-3-3-3 (+3-3 if no metcon)

Four Rounds for Time
300m row
15 thrusters 95/65#
10 toes to bar

 

Diane
21-15-9
Deadlifts 225/155lbs
Handstand Push-ups

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