In teams of 2:
20 Minute AMRAP
30 Thrusters #115/#80
30 Box Jumps
30 KB Swings
30 C2B Pull Ups
Split up as desired.
Post partner and rounds to comments.
A.1 Weighted Pull Ups 5, 5, 5, 5, 5
A.2
10 Rounds
3 Power Snatch #135/#95
7 Back Squats #135/#95
All lifts from the floor.
Post loads and times to comments.
A.1 Back Squat 3, 3, 3, 3, 3
A.2
“Cindy”
5 Pull Ups
10 Push Ups
15 Squats
or
“Mary”
5 HSPU
10 Alternating One Legged Squats
15 Pull Ups
If you do Mary you get extra credit. Maybe a fancy mark next to your name on the board and the admiration of your gym mates.
Post loads and rounds to comments.
A.1 Wendler Deadlift- Week #1, Cycle #4
Add 30lbs to your original TW.
65% x5, 75% x 5, 85% x 5+ and 50% x 10
A.2
Run 5 x 600M
Rest 1:1
Post loads and total time to comments.
A.1 Wendler Press- Week #2, Cycle #3
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
“Elizabeth”
21-15-9
Squat Cleans #135/#95
Ring Dips
Post loads and times to comments.