10 x ... 20 minute time cap

5 HSPU
10 Pistols
15 T2B/SU

clean and jerk

1-1-1-1-1

9-15-21-15-9

wallballs
burpees

Annie

50-40-30-20-10

Double Unders
Sit Ups

3x
3 MU
5 Burpees
10 FR Lunge 50/35

or

3x
6 pull ups
6 ring dips
6 burpees
12 FR Lunge

https://www.instagram.com/p/BeTEk5pBH9A/?hl=en&taken-by=cfgymnastics

4 x

8 HSPU
10 Bulgarian Split Squats 50/35# dumbells
12 T2B

4x

15 kb swings
15 box jumps
15 cal row

4x
33 wallballs
55 Double Unders

7x

7 pull ups
4 pistols
7 burpees

3 rounds:

3 deadlifts 135/95lbs
3 power cleans
3 front squats

3 deadlifts
3 power cleans
3 front squats

3 deadlifts
3 power cleans
3 front squats

15 push ups

25-20-15
Calories on the Airdyne
21-15-9
Thrusters 45/65#

"Dianne"

21-15-9
Deadlift
HSPU

11 RFT
2 strict Pull Ups
2 Ring Dips
7 Sit ups

3 RFT

10 Power Snatch 95/65
14 Walking OVH Lunge

2 rounds:

10 push ups
20 squats

10 push ups
20 squats

10 push ups
20 squats

15 Burpees

21-15-9
dumb bell thrusters
burpees
after each round 30 double unders

100 pull ups
80 sit  ups
60 pistols
40 cal row
20 dumb bell push press

KAREN hangs out with GRACE

10x

15 wallball
3   clean and jerks

100 burpies 4 time!

both hands need to touch a target 6" above your reach

Happy New Year!