Split Jerk 1-1-1-1-1-1-1 reps
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
2 x as R’xd
400m run
21x kettle bell swing
12x pull ups (jumping for girls)
3 rounds for time…..
As many rounds in 20 mins
150 Skips
20 Box Jumps
10 Pushups
7 V-ups
7 Wall ball
10 16Kg Kettlebell swings
Five rounds for time with 3 minute rests inbetween
20 pull-ups (jumping for girls)
30 push ups
40 situps
50 squats
30 Muscle-ups for time