27/21/15

wall ball 20/16

pull ups 

med ball run 

after each set of movements you must complete a down and back run with your

med ball 

30-power clean 155/95

skill front squat 10/8/6/4/2

4 rounds

15 deadlift 185/135

30 sit up 

15 burpee

3 min amrap 1 min rest 

15 box jump 

12 push press 

9 T2B

3 min on followed by a 1 min rest. Your worst round is your score. 

NANCY

5 rounds

400m run

15 overhead squat 

11 rounds

5 wall ball

4 box jump 30/24

3 hang clean 155/115

23 min amrap

40 double under

30 lunges

20 snatch 75/45

10 man maker 35/15

5 hand stand pushup

10 pull up

20 push press

30 air squat

10 burpee box jumps

30 sit ups

15 deadlift 185/135

15 ring dips

30 sit ups

15 deadlift 185/135

15 ring dips

30 sit ups

15 deadlift 185/135

15 ring dips

10 burpee box jumps 

10/9/8/7/6/5/4/3/2/1

Squat clean 115/75

K2E

“Helen” 

400m run

21 kb swing 1.5/1 pood 

12 pull up 

skill bergner warm up