Made for Becca

10-9-8-7...3-2-1
Fr Squats 185/125
10 Narrow grip push up between each set 

Hang on Partner

In teams of two get this done:
Each team only gets one Med Ball 

50 jump over partner burpees
50 deep squat 20/16 lbs Med ball chest pass 8 feet apart
200M partner carry (alternate as needed)
50 med ball sit up passes  
50 med ball push ups alternating hands 

200M partner carry (alternate as needed)
10 tire flips
40 M wheelbarrow walk each (length of building) 

Let's get Nutts!

10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Tabatta Returns

20 sec on, 10 sec off
8 rds per movement
Wall Ball 20/16 
Sit Ups
DB should to overhead 45/35
Lunge steps while holding DB 45/35 

Kip Away

10 HDST (kipping Only)
8 T2B
6 Pwr Cleans 155/105
6 RFT 

snatch complex

On the two minutes
1 snatch grip deadlift
1 Pwr snatch
1 Full Snatch
205/125 
10 RDs 

Chipper Style

200M run
100 Air squats
200 M run
80 J.Lunges
200M run
60 C2B Pull Ups
200M run
40 H/R Narrow Grip Push Ups
200M run
20 V-Ups
200M run
100 Burpees...kidding 10

Elizabeth and a little love

Part A 
9 mins to complete
Elizabeth
21-15-9
Sq cleans 135/95
ring dips

rest 4 mins
and  
Part B
Max KBS 1/1.5
in 2 mins
 

4 cycle met-con

8 C2B Pull-Ups 
12 BJ 20/16
6 Push Press 135/95 

loving cleans

Part A
4 cleans at 225/135
20 DU  
4 rds

Rest 8 mins
Part B
Row max calories in 3 minutes

Yippee Kay Yeah

Start with a
1 KM run

then 3 rds of
15 T2B
15 Pwr Snatches 115/85
15 J.Lunges ( 1 means 1)
Finish with 
1 MU
 

Hmmm, seems fair

4 rds
8 BJ 36"
8 KBS 2/1.5
8 Narrow push ups
1 min rest
then 3 rds
1 min rest
2 rds
1 min rest
1 rd
 

Building some strength

EMOM for 12 min
5 linked deadlifts at 315/205
5 strict pull ups 

rest 5 mins

EMOM for 6 min
4 Handstands 4"/flush
No kipping
 

Grace loves Jeremy

5 min to complete "Grace"
C&J 30 reps
135/95

3 min rest

5 min to complete
"Jeremy"
21-15-9
OHS 95/65
Burpees 

Whaozers!

50 WB
40 Wall Ball Sit Ups
3 MU
2 MU with MedBall
100 M sprint
3 RDS 

Skip and run

21-18-15-12-9-6-3
Push Jerks at 115/85
DU
run 100M after each set 

Seems easy...

15 reps of Deadlift 225/155
20 BJ 24/20
200 M run
5 RDS 

4 cycle met con

3 min on 90 sec off 4 cycles
8 KBS 2/1.5
8 C2B
8 Air Squats 

ON the two minutes

On the two minutes
Fr squats from the floor 265/160
2-4-6-8-6-4-2
 

Loving it!

15 SDHP 95/65
15 ring dips ia MU
200 M run
5 rds