100 double Unders

3x
15 deadlifts
50 sit ups

100 Double Unders

5:30 Crew:

7 HSPU
3 Deadlifts
1 bar Muscle Up

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

or

"Hildy"

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

Friday Fun

20min AMRAP

20 KB Swings
10 Atomic Situps
200m run

4 rounds
10 GRD 2 OVH
10 T2B

27-18-9

Back Squats
Box Jump Burpees

Fun Friday

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5 rounds

5 Ground to OVH
10 OVH Walking Lunge
5 T2B

Regional Event 5

3 x
400m run
40 sit ups/ GHD sit ups
7 super heavy deadlifts :)

Regional Event 3 & 4

For time: (6 min time cap)

104 wallballs 
52 pullups

rest 1 min  then

4 rounds (10 min time cap)
28 pistols
15 power cleans

Fun Friday...

10-8-6-4-2
Power Clean
Front Squat
Push Press
Back Squat
Push Press(off back)

 then

5 Rounds
15 Sec Push-Up
15 Sec Rest
15 Sec Sit-Up
15 Sec Rest…

 4 x

10 Thrusters

400m run
10 HSPU

10-1 OHVS
1-10 Bar facing Burpees


The ulimate core exercise

Run
100-200-400-200-100

after running do

10 pullups
10 box jumps

3 rounds

10 KB Snatch
20 KB step up lunge
30 KB squats

Happy Mother's Day

Friday Fun

teams of 3

100 cal row
100 burpies
100 power cleans
100 toes to bar
100 push press
100 burpies
100 cal row

3 rounds

3 super heavy deadlifts
9 barfacing burpees
400m run

5:30 crew

3x
3 super high box jumps
9 pass thrus
50 double jumps

5 rounds

6 pistol box jumps
10 ring push ups
1 rope climb

3 rounds

10 power cleans
50 wallballs

21-15-9

OVHS
Ring Dips