FOR TIME:

400 M RUN

2 ROUNDS

20 HSPU

10 POWER CLEANS, 185/135

800M RUN

4 ROUNDS

10 HSPU

5 POWER CLEANS, 185/135

400M RUN

21-15-9

DUMBBELL SQUAT SNATCHES, 50/35

ROW/ BIKE CALORIES

For time:

100 Double Unders
80 Air squats
70 Ring rows
100 Double Unders
60 Lunges
50 Pull-ups
100 Double Unders
40 Pistols
30 Chest to Bar Pull-ups  

10-8-6-4-2

SHOULDER 2 OVERHEAD (75% OF 1 RM JERK)

12 BOX JUMPS AFTER EACH ROUND., 30/24"

"HANSEN"

5 ROUNDS FOR TIME:

30 KETTLEBELL SWINGS, 2/1.5 PD.

30 BURPEES

30 GHDSU

WITH A TABATA CLOCK...

"GRACE"

30 CLEAN AND JERKS, 135/65

"ISABEL"

30 SNACTHES, 135/95

For time with a partner...

*Hollow hold
100 Thrusters 95/65

*hollow hang
100 Hang power snatches 95/65

*handstand hold
100 Backsquats 95/65
 

12 MINUTE AMRAP

60 DOUBLE UNDERS

15 BOX JUMP OVERS, 24/20

200M RUN

15 BAR MUSCLE UPS

30 FRONT SQUATS, 95/65

45 BURPEES

30 BACK SQUATS, 95/65

15 BAR MUSCLE UPS

CROSSFIT LITE

30 CALORIE BIKE....

40-30-20

KETTLEBELL SWINGS, 2/1.5 PD

GOBLET SQUATS, 2/1.5 PD

20 MINUTE ALTERNATING EMOM

20 OVERHEAD WALKING LUNGES, 45/35

20 GHDSU

50 DOUBLE UNDERS

20 HSPU