10min EMOTM

3 power cleans
5 pull ups
DU for the remaining minute

5:30 Crew

9min AMRAP

3 power cleans
3 floor press same bar
100 sprint

each round add 1 power clean

3 RFT

30 medball cleans
25 situps
5 burpee box jumps


5:30

5 rounds
6 Ground to Overhead
12 Walking Lunges with same bar
22 lateral bar jumps

Ground to overhead tips

Fun Friday

30 Pull Ups
  
30 Goblet Squats (53/35)

30 Swings (53/35)

row 800 meters

20 Pull Ups

20 Goblet Squats

20 Swings

row 400 meters

10 Pull Ups

10 Goblet Squats

10 Swings

row 200 meters

Grace:

30 clean and jerks 135/95

AMRAP 8 min

15 thrusters
20 box jumps

3 RFT

30 DU
20 Wallballs
10 Power cleans

Spring ahead...

2 rounds...

24 air squats
 6 burpees
24 HR push ups
  6 burpees
24 Wallballs
  6 burpees
24 Pull ups
  6 burpees
24 Box Jumps
  6 burpees
24 Sit ups