Five minutes at each station, two minutes rest between rounds. Partner 1 working while partner

2 holds position, then switch. If partner 2 breaks hold, partner 1 must stop working.

15 heavy tire flips and plank holds

Max effort 500m row

Then

Karen

150 wall balls (20/14)

Post: Row and Karen time

Back squat: Every 90 seconds (15 mins total) 10 x 2 reps @ 80%

Then

Five rounds of:

50 DUs

10 thrusters (125/85)

10 chest to bar pull-ups

Post: Weight and time

Happy Happy 20th Amanda!

A) CF Metcon

B) 2 x 600m row. 2min rest between.

A) 1RM Snatch, then 2 sets of 2 at 25# down.

B) CF Metcon

C) Tabata hollow hold (8rds), then Tabata situps (8rds)

Skill – Snatch 1-1-1-1-1-1-1, beginning with 65% of 1rm

Then

3 x 3 min AMRAPS, one minute between each round:

3 muscle ups (bar/ring/Rogue bar)

3 power snatch 135/95

3 box jumps (30/24)

Deadlift – starting with 60%, work up to new 3rm. No more than six sets, min 2 mins rest between sets.

Then

10 alt front rack lunges 155/105

20 KB swings (70/53)

30 toes to bar

40 deadlifts

A) Clean complex; 5 sets of (high pull, hang clean, clean) @ 70% of 1rm

B) CF Metcon

C) 3rnft; 7 pistols right, 2 Turkish get up right (55/35), 7 pistols left, 2 TGU left

A) Front Squat; 4 sets of 2 @ 80% + 5#

B) CF Metcon

C) 4rnft; 2 rope climbs, 20’ hs walk