7-1    Power snatch
10-70 Double Unders

then:
50 Wallballs every break add 5 burpees

4x

20 SA Dumbell OV Lunge
7 Ring Dips
200m run

21-15-9

OVHS
Bar Facing burpees

11 min AMRAP

buy in: 400m run with sandbag

then

7 sandbag front squats
10 pullups
5 sandbag pus press
_______________
rest 1 min then 1 min max double unders

"Even the darkest night will end and the sun will rise"

Fun Friday...

6 am crew:

9:30 crew:

E.M.O.T.M. for 20 min...

5 wall balls
5 slam balls
then in remaining time max push ups at 15 min change to max air squats

3 rounds
12 Dumb bell thrusters
12 Pullups
24 Double Unders

8 min AMRAP

8 SA Dumb Bell Ground To OVH
16 Box Jump overs

4 rounds

200m sprint
20 sit ups

Fun Friday...

With a deck of cards flip over a card one at a time and do:

hearts- pull ups
diamonds - sit ups/T2B
spades- kb Swings
clubs- OVHS
joker- 100m run

if one flips 3 cards of same suit in a row = 3 burpees

Run Cindy Run...

20 min AMRAP

5    pullups
10  push ups
15  sqauts

every 5 minutes 100m run

3 rounds

15 thrusters
12 burpees

10min AMRAP

30 Double Unders
15 Power Cleans

4x

1 min box jumps
1 min wall balls
1 min row
1 min rest

21-15-9
Dumbell Lunge 55/35
Burpees

 5 rounds for time:
12 Dumb bell Thrusters
200m run

50  Goblet Squats
200 Double Unders
50  From the ground over the shoulder

3x

5 Deadlifts 305/225
60 Double Unders

after 3rd round 800m run!!