9:30 Crew:

 

___________

 4:30 Crew:

 ______________

5:30 Crew:

8 Too Much - Part 2

8 RFT:

8 burpees
8 situps
8 squat
8 kb swing
8 dbl pumper
8 jump squats
8 hollow rocks
8 length runs

9:30

For time

20 Thrusters (95/65)
20 SDHP
20 Push Press
20 OVH Squats
20 Front Squats

top of every minute 4 burpees

_______

4:30:

 _________

5:30 crew:

8 TOO MUCH:

8x rounds:
8 toes to bar
8 push press
8 floor bench
8 floor washers
8 hang clean
8 ring pushups
8 box jump

+8 bar muscle ups

 9:30 Crew:

21-15-9 reps for time of:
Wall Ball Shots 20/14
Toes-to-bar

rest 3min then:

3x
15 Wall Ball Shots 20/14
15 Calories Rowing

 rest 3min then:

2x
50 Double-unders
25 Wall Ball Shots 20/14

4:30 Crew:

Another fun Friday!

EMOM x 5 min going up to 5 reps
1 power clean
1 front squat
1 push press

then
EMOM x 5 min
Starting at 5 reps and going down to 1
5 power clean
5 front squat
5 push press
then

3x
20 push ups
20 sit ups

5 x

50 double unders
20 wallballs
10 deadlifts

15 min AMRAP

5   HSPU
10 Pistols
15 KB SDHP

5 rounds

12 lateral burpee box jumps
12 front squats
5 Shoulder to overhead

Fun Friday Chipper

10 sprints
20 burpees
30 situps
40 push ups
50 walking lunges

50 air squats
40 push ups
30 situps
20 burpees
10 sprints

10 min AMRAP

6 SA dumbbell Power Snatch
12 ring push ups
25 Barbell squats

5 rounds

5 Hand Power Cleans
10 Pull Ups
20 Box jumps

50 Front squats
50 Back Squats

every time bar is put down 200m row