Shoulder Press

3-3-3-3-3

3 Rounds:

20 Box jumps

15 Wall burpees

PWOD:

Shoulder Press 5, 3, 1+

3 rounds for time of:
20 GHD Situps
15 wall burpees

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Barbara

5 Rounds:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

**rest 3 mins between rounds

PWOD:

AMRAP in 12 minutes:

4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done by pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.

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Clean

3-3-3-3-3

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Rest Day

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Partner Wod:

50 Pistols

Zurcher carry 135/95

100 Russian Twist 25/15

100 Knees to Elbows

100 Box overs

100 Burpees

100 Jumping Pull ups

600m with plate 45/25

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21-15-9-15-21

Deadlifts 225/155

Push ups (hands release)

PWOD:

5 rounds:

10 Back Squats @ BW

10 Plyo Pushups

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Jason

100 squats

5 muscle ups

75 squats

10 muscle ups

50 squats

15 muscle ups

25 squats

20 muscle ups

PWOD:

Every 30 seconds
Complete one 60 yard shuttle run every 30 seconds for 6 mins.
then..
For time:
100 Toes to Bar
Post fastest sprint and total time for T2B

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4 rounds:

400 m

25 Kb swings 53/35

50 sit ups

**if its icy we will do 20 box jumps instead of run

PWOD:

Every 30 seconds
Complete 3 burpees and perform max rep pull ups.

The goal is to complete 100 total pull ups.
*Every 30 seconds perform 3 burpees, for the rest of the 30 seconds perform as many pull ups as you can during the time period. At the next 30 seconds perform 3 burpees and then max pull ups and so on until you reach 100 total pull ups and so on.

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Back Squat 5-5-5-5-5

Practice Handstands, HSPU, or Handstand walking

PWOD:

Do 1 or 2 Wendler lifts

Practice Handstands, HSPU, or Handstand walking

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Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

-Rest 5 min-

Burnout: Tabata Rowing for total calories

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