SEMINAR 12/15...

Overhead Squat
5-3-3-2
“Wanted”
AMRAP 7
10 Overhead Squats (135/95)
50 Double Unders

SEMINAR 12/15...

“Summer Air”
AMRAP 17
1K Row
42 Push Ups
21 Cleans (155/105)
42 Kettlebell Swings (70/53)
21 Jerks (155/105)

"Cola"
600 Meter Run
50 Wall Balls (20/14)(10/9)
50 Sit Ups
400 Meter Run
35 Wall Balls
35 Sit Ups
200 Meter Run
20 Wall Balls
20 Sit Ups

RNG 8am

Hang Power Clean + Power Clean
5 ascending sets

“Tik Tok”
AMRAP 15:
15 Hang Power Clean (135/95)
15 Push Ups
15 Box Jumps (24/20)

Thruster
3x3, across

Jackie
1K Row
50 Thrusters 45
30 Pull Ups

"Grave"
5 Rounds
AMRAP 2
300 Meter Run
Max Sit to Stands
Rest 2 Minutes