REST DAY

21-15-9 reps

35lb kettlebell turkish get-ups right arm

35lb kettlebell turkish get-ups left arm

45lb barbell Sotts press

5 rounds for time

8 ctb

8 ring dips

10 ohs 95lbs

10 toes to bar

15 situps

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SDHP and Push Jerk 75lbs

21-18-15-12-9-6-3

REST DAY

dangit

Pullups, and 75lb push press

21-18-15-12-9-6-3 reps

Test 5

800 m run
21 thrusters 75lbs
21 L pullups

Test 3

tabata squats
muscle ups for 4 min

score is lowest number of reps in the tabata multiplied by the number of muscle ups

5 rounds for time

30 jump and touch a target 18 in above tiptoe reach

25 squats

20 situps

15 pushups

10 pullups

Rest Day

400 yards of lunges

for time and steps.... ouch

30-25-20-15-10 reps of

burpees

boxjumps

toes to bar

3 RFT

21 pullups

21 ring dips

50 squats

Rest Day

"Nate"

AMRAP 20 min

2 Muscle ups (I'll be doing jumping MUs)

4 HSPU

8 KB swings 1.5 pood

Sprints, Rests

15 rounds: sprint 20 sec, rest 40 sec

Wall Ball and Squat Snatches

3 Rounds for time

20lb wall ball to 8.5 ft target x 30 reps

45lb squat snatch x 30 reps

Rest Day

Weighted Pull-up 1-1-1-1-1-1-1

Max rep pullups and Rests

Max rep pullups x 10 rounds resting 1 min between rounds

Annie

50-40-30-20-10 reps of

Double Unders

Situps

"Coe"

10 rounds for time:

10 thrusters 95lbs
10 ring pushups

Rest

"Rest is not idleness, and to lie sometimes under the trees on a summer's day, listening to the murmur of water, or watching the clouds float across the sky is by no means a waste of time."
-John Lubbock

ADAM BROWN

2 rounds:

205LB deadlift x 24

24in box jumps x 24

35lbs KB thrusters x 24

pushups x 24

24in box jumps x24

35lb KB thrusters x 24

115lb cleans x 24

Ground To Overhead and Runs

3 rounds for time:

GTO 95lbs x10

Run 50m x 4 shuttle sprints

Backsquats, Burpees, and Buncha Lunges

AMRAP 20 min

Clean and press 155lb

Back squat 155lb x 7

walking lunge right hand with 35lb KB overhead 10 steps

Burpees 7 reps

Walking lunge left hand with 35lb KB overhead 10 steps

Rest Day

5 rounds for time

5 muscle ups

10 OHS 115lb

15 toes to bar

20 situps

This sounds hard (really, really hard). I'll let you know.

3 rounds for time:

50 x 35lb kettlebell SDHP

30 x 24in Box Jump

25 x Supermans

20 x Deadlifts 205lbs

Snatch Max, C&J Max, and an AMRAP

1 rep max snatch- post in kg

1 rep max clean and jerk- post in kg

then

10 min AMRAP:

6 squat cleans 55kg

12 pullups

24 double unders

Total score is the sum of the kg from the max loads plus reps in the AMRAP

Rest Day

Double Unders and Thrusters

3 rounds for time

50 double unders

20 thrusters with 55lb KB

Squat Clean Thrusters and CTB

5 Rounds for time:

115lb squat clean thrusters, 5 reps

Chest to bar pullups, 10 reps