Strength 20 Min to complete 8-6-4 Power Clean Bench Press Back Squat View previous weights here If you completed all your lifts in the time frame then add weight
Wod 3 Min AMRAP 3 Thrusters 135/95 1 Rope Climbs 2 Min Rest 3 Min AMRAP 6 Thrusters 95/65 2 Rope Climbs
A. Strength 3 sets or more of the following superset 8/leg Back Rack Split Squats @ 30X1 Tempo 8 Strict Pull-Ups @ 30X1 Tempo B. Conditioning 7 minute AMRAP 2-4-6-8-10-12... Pull-Ups *5 Calorie Row Be
Ronnie's Birthday 21 minute AMRAP 32 Abmat Sit-ups 1 Squat Clean and Jerk 18 Kettlebell Swings 53#/35# 89 Double Unders Accumulate 1989 meters Row or Run (1.236 miles) during the 21 minutes Rx 115#/85
"Barbara" 5 rounds for time of 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats -3 minute rest between rounds- Score is total time to complete all 5 rounds including the rest intervals