6 min AMRAP

6 clean and jerk
6 step ups with bar in front rack
6 bar facing burpees

6 rounds

10 SA ground to Overhead (40/70#)

12  goblet lunges

Fallen heros...

EMOM for 10 minutes

5 deadlifts
4 power cleans
3 front squats

25 thrusters
25 slam balls
25 burpee pull ups

150 double unders

25 burpee pull ups
25 slam balls
25 thrusters

4x
10 dumbell cleans
10 front rack lunges
15 push ups

8x
20 secs on
10 secs rest
Wall ball shots

then

8x
20 secs on
10 secs rest
Toes to Bar

Dianne:

21-15-9

Deadlifts
HSPU

100 box jump overs
100 dumbell push press
100 sit ups

emom
1-4 t2b

5x

3   squat cleans
10 push ups
50 DU

3x
15 thrusters
12 burpees

work on parallettes

4x
20 pass throughs
10 push ups
20 lateral jumps over parallettes
10 mountain climbera

then 3x
10 T2B
20 Sit Ups

5x
21 ovh lunge with medicine ball
15 med ball cleans
9 burpees jumping over bar

3-2-1- Gobble!

3x
12 Deadlifts
15 Ring Push ups

3x
1min - to do 20 box jumps
1min - to do 20 KB Swings
1min - to do 20 push press
1 min rest

3x
1min - to do 12 wall balls
1min - to do 12 burpees

3x
1min - to do 15 calorie row /ski/or bike
2 min rest

1-2-3 Burpee!

15x

1 deadlift
2 power snatch
3 OVHS

21-15-9
Dumb bell thrusters
Pull ups