10 min Amrap
10 Box Jump 24″
10 push press 95#/65#
10 double unders

“Nothing Will Work Unless YOU Do”

3 rounds
15 pull ups
15 squats
15 kb swings
400m run

10-9-8-7-6-5-4-3-2-1
power snatch 95/65#
burpee

Start and end with a 200m run

HAPPY FRIDAY!!! 🙂

Amrap in 12 min
10 push ups
15 sit ups
10 walking lunges

“Griff” 
Run 800m
Run 400m backward
Run 800m
Run 400m backward

 

Clean
5-3-2-2-1-1-1

NO joke here

3 rounds
10 box jump 24″”
10 ring dips
200m row

“Tabata This” No pull up

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

 

400m run
30 pull ups
400m run
20 pull ups
400mrun
10 pull ups
400m run
5 pull ups

 

3 rounds:1 min of work at each station: Total 9 min
200m row
knees to elbow
kb swing” 30#

Score is total reps of KTE and KB swing