#Blessed (Reps)
5 min AMRAP
5 Pull-ups
10 Hang Squat Clean (95/65)
15 Box Jumps (24/20)
Then,
Rest 2:00
5 min AMRAP
5 Box Jump Overs (24/20)
10 Shoulder to Overhead (95/65)
15 KBS (53/35)
Score is total reps completed
Box Jumps = extend hips at top
Box Jumps Overs = hip extension not required | | 0% |  | |  | 0% |
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'Christine' (Time)
For Time
3 rounds
500m row
12 body weight deadlift (within about 10lbs)
21 box jump (20/24) | | 0% | | | | 0% |
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'Christine' (Time) 
For Time
3 rounds
500m row
12 body weight deadlift
21 box jump (20/24) | | 0% | | | | 0% |
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'heartbreak kid' (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders | | 100% | | | | 0% |
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'road rash ' (Time)
'On the 5:00' x 5 Rounds:
5 DB Hang Clean and Jerk, left arm (50/35)
5 DB Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 CTB Pull-Ups
15/12 Calorie Row
Record all five rounds, with our score for the day being our slowest of the five. | | 0% | | | | 0% |
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'Vader' (Time)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Dumbbell Snatches (50/35)
15 Lateral Burpees Over Rower | | 0% | | | | 0% |
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*Back Squat EMOM (Check In)
From a rack -
Min 0-3: 6 Back squat @ 50% 1rm
Min 3-6: 5 @ 60%
Min 6-8: 4 @ 70%
Min 8-10: 2 @ 75% | | 0% | | | | 0% |
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1 Clean 2 Jerk (Weight)
7 Sets
1 Power Clean, 2 Push Press
Increase weight as desired. | | 0% | | | | 0% |
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1 Mile run (Time)
One mile run | | 0% | | | | 0% |
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1 MILE RUN OUTSIDE (Time) Cardio
1 mile outside run.
Please post your time as MM:SS. | | 0% | | | | 0% |
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