12 min. AMRAP 

6 Clean and Jerks (60% of 1RM)

9 Chest to Bar Pull-ups

40 Double Unders (Int. 20, Nov. 40 Singles or 30 secs. of attempts) 

11933398 926680057402890 8291952209809632113 n

Diane

21-15-9

Deadlifts (225/155)

Handstand Push ups

12122769 920630558027990 421565311130974417 n

10 min AMRAP

3 Overhead Squat (95/65)

3 Chest to bar pull ups

6 OHS

6 C2B

9 OHS

9 C2B

12...

Rest 5 mins. Then...

3 Rounds 

400 m Run

30 GHD Sit ups

5 Power CLeans (195=/145=, 165/125, 135-/95-)

Tania

Teams of 2

One person works at a time, slipt up work however you choose.

5 Rounds

500 m Row

20 Wall Balls (25/20, 20/16, 16-/14-)

JPCode3

In front of a clock set for 12 minutes:
1 minute box jumps (24; 20; 16-)
1 minute sumo deadlift high pulls (115/75RX. Scale accordingly)
2 minutes of box jumps
2 minutes sumo deadlift high pulls
3 minutes of box jumps
3 minutes of sumo deadlift high pulls

JuliaElizabethBench

“Rankel”

20 Minute AMRAP

6 Deadlifts (225/155)
7 Burpee pull-ups
10 Kettlebell swings (70/53)
Gate and Back

RedEye