Team Workout

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In teams of 4, complete the following three times for meters:
Station 1: Row for meters
Station 2: Ball Slam 30/20 lbs
Station 3: Rope Jump
Station 4: 20″ Box Jump

Every minute on the minute teammates rotate stations, Rest 1 minute after each round.

Or, if you want we can just do “Fran” again. : P


“Fran”

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“Fran”

21-15-9 reps rounds for time of:
95/65 pound Thruster
Pull-ups

Post:
Row 400 meters (not for time),
then Mobilize.


Just Go

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Six rounds for reps of:
Double Unders, 20 seconds work, 10 seconds rest
Sit-ups, 20 seconds work, 10 seconds rest
1 pood One arm Kettlebell Swings, 20 seconds work, 10 seconds rest
Grasshoppers, 20 seconds work, 10 seconds rest

Post:
Post workout mobilization.
Mobilize shoulders and upper thoracic for Pull-ups.
Work on refining your Pull-up technique.


Sumo Burpees

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Shawn says once you get the technique right, Rope Climbs are easy!

As many rounds as possible in 20 minutes of:
15 Air Squats
10 Sumo Deadlift High Pulls, 45 lbs
5 Burpees


Squat Climb

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For time:
95 pound Overhead squat, 30 reps
15 ft Rope Climb, 9 ascents
135 pound Front squat, 20 reps
15 ft Rope Climb, 6 ascents
155 pound Back squat, 10 reps
15 ft Rope Climb, 3 ascents


hOly AMRAP!

Get your one rep max Snatch in 5 minutes, then immediately
get your one rep max Clean and jerk in 5 minutes

Then, immediately, with the same bar, complete as many rounds and reps as possible in 9 minutes of:
Deadlift, 6 reps
12 Pull-ups
24 Lateral Jumps over bar

Add the total weights accomplished plus reps completed for total score.


2k Thruster

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Mario doing a 45 lb Plates hold for time.

Thruster 1-1-1-1-1-1-1

Post:

For time:
Row 1000 meters
25 Kettlebell Swings, 1 pood