2 rounds
200m run
12 front squats 95/65
7 Push Press

then
24 squats 65/45
14 Push Press
200m run

5:30 Crew

"Jackie"
1000m row
50 thrusters
30 pullups

5 Rounds

3 MU
5 Deadlifts 1 1/2 BWT
10 HSPU

rest 2 min then max effort
400m sprint

5 rounds

10 SDHP
15 Medball Cleans

Medicine Ball Cleans

5 rounds

10 Power Cleans
15 Wall Ball Shots

Friday Fun...

Thruster Thursday

 Death by thrusters


With a continuously running clock perform 1 Thruster (95#/65#) the first minute, 2 Thrusters the second minute, 3 Thrusters the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

4 RFT

20 KBS
4   Kettlebell clean and Jerks
20 KB Lunges
4   KB HSPU

10 PC
20 Ring Push Ups
40 DU

8 PC
16 Ring Push Ups
32 DU


6 PC
12 Ring Push Ups
24 DU

4 PC
8 Ring Push Ups
16 DU

2 PC
4 Ring Push Ups
8 DU

4x

10 box jump squats
12 T2B
250 m row

10 rounds:
90 sec on 1 min rest

1 OVHS
30 Double Unders
Remaining time max rep wallballs

 Boys doing push ups cuz they did not do enough wall balls :)

 the girls are the winners oh yeah!

 Andi did a whole lot of wallballs :)

4 x

15 Slam Balls
7   Ring Dips
8   T2B

21-18-15-12-9

200m sprint
deadlifts

7x

3 power cleans
6 front squats
9 push ups
12 lateral jumps over bar

3x

30 wallballs
20 ring rows
10 ovhs

Friday Fun...

Partner 1 runs 200m
Partner 2 works on completing the following tasks:

100 SA ground to Ovh
100 Box Jumps
150 Sit ups
150 Walking Lunges

Partner 2 runs when Partner 1 returns..

4 rounds

21 wallballs
15 box jumps
9 ring dips