Run 5 miles.

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“Fran”

Three rounds, 21-15- and 9 reps for time of:

95 pound Thruster

Pull-ups

You will do 21 thrusters then 21 pull ups. 15/15 and then 9/9

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3 rounds for time:

Wall Ball x 20

Run 400m

GHD Sit Ups x 10

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“Linda” AKA “3 bars of death”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

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7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps

10 Ring dips

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Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

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Deadlift

3-3-3-3-3 reps

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8 rounds for time:

20 Ball Slams

3 Man Makers

Man Makers start in the push up position holding dumbells in each hand. Start with a row on each arm, push up, jump the feet in, clean the dumbells and catch in the squat position, push jerk the dumbells overhead, and finish with two alternating overhead lunges. Sounds like alot right? That because it is. Substitute a burpee if you can’t do the man maker.

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“Lynne”

5 rounds for max reps:

Bodyweight Bench Press

Pull Ups

Same amount on the bar as you weigh. After the bench go right into pull ups. Rest 5min. inbetween rounds.

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4 rounds for time:

Run 400m

Rest 2min

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