SHAM

NED

225#Front Squat/Bar Muscle Up 9-7-5

OHS, Bench, Clean

Running + 1/2 Angie

21-15-9 TTB and Snatches

EMOM ascending thrusters

30, 30, 30, 30 etc......

30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 knees-to-elbows
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
30 burpees
30 triple-unders

"Abbate"

10min AMRAP 10 GHD situps, 15 Pushups, 10 GHD situps, 30 Squats

AMRAP 10 minutes of : 10 Triple Unders, 15 Kettlebell swings, 20 Walking Lunges

Box Jump Fun

Deadlifts 5 sets with 5 reps

AMRAP 20 minutes 21 135# Bench Press 21 L-Pullups

AMRAP 10 Burpee Box Jump/155# Squat Clean 10 min

10 Minutes of Snatches

Row 5K

100 DUs, 21 PP/FS, 100 DUs, 15 PP/FS, 100 DUs, 9 PP/FS (115)

Weighted dip 3-2-2-2-1-1-1-1-1 reps

3 RFT 30 sec L-sit, 20 pull-ups, 10 thrusters

FEEKS

10 rounds of row 250M rest 2 minutes