9 min amrap

3 power cleans
3 pullups strict
30 du

3 rounds

60 squats
30 K2E
30 ring push ups

courtesy crossfit.com

Rest Day!!


Play outside...

For fun:

5km on Airdyne

for super fun:

10km on Airdyne

15 min AMRAP

10 KB Swings
15 Sumo deadlift with KB
20  Goblet Squats

every time the kb is set down 5 hollow rocks

10 RFT
50 Double Unders
3 BWT Back Squats

100 push ups for time

3 RFT

12 MBC
12 Push Ups
24 DU

rest 2 min then:

2 RFT

12 MBC
12 Push Ups
24 DU

 rest 1 min then:

1 RFT

12 MBC
12 Push Ups
24 DU

12-10-8-6-4-2

OVH Lunge
Pull ups

21-15-9
deadlifts
push ups

6 ROUNDS

5 pullups
10 wallballs
25 double unders

1-1-1-1-1

squat snatch or
power snatch OVHS squat then:

ANNIE:
50-40-30-20-10
DU
SU

6 rounds

dumbells
50#/35#

5 burpies
5 front squats
5 push press
5 step ups
then
100 double unders

Friday fun...