12-9-6 Deadlifts and Bar Muscle-ups

12.1

Jenny

20 MInute AMRAP 10 95# Squat Clean/10 Ring Dips

DL 3-3-3-3-3

2rds: 10 205# Front Squat/10 Burpee Muscle Ups

OHS 3-3-3-3-3

Shoulder Press 3-3-3-3-3-3-3

4rds 100' Walking Lunge 30# dumb bells/30 24" BJ/20 30# Pull ups

3rds 30TTB/15 155# CJ

20, 30, 40, 50 - 5 RFT

Did pull ups for the first time in a long time today, it wasn'tt pretty. I didn't do the 3 minutes rest in between.

TT: 20:13

AMRAP 20 minutes of 5burpee/1rope climb/30 DUs

Barbara

Inverse Tabata: Shoulder press, front squat, deadlift

4 RFT 400m run and 20 Ring dips

Row...hard

FRAN

5rds 9 DL/5 HPS/3 OHS 135#s

Ozzy