A LA JERRY HILL…

3 rounds for time
Run 800
Squat Clean Thrusters x 15 (load 50% of max push jerk)
Box Jump x 15
Burpee x 15

Posted By Melissa

Race the Clock for:

Squats (holding a dumbbell)
Ring Dips

How it works:
-we will start the clock and on the first minute you will do one squat, second minute you do two squats, third minute you do three squats, etc.
-continue until you can no longer match the number of minutes on the clock (for example if it was the 11th minute and you could only complete 10 squats then you are done)
-we will do this for both squats and ring dips

Posted By Tom

“Nicole”

Complete as many rounds in 25 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

(Nicole is normally AMRAP in 20 min.,but we are adding 5 min. since we have to take shoes on & off and get outside before you can even start the 400m run)

Posted By Melissa

Hang Power Cleans 3*3*3*3*3

Posted By Tom

Push Jerks
1-1-1-1-1-1-1

Posted By Iman

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
-women: 40 pounds

Posted By Tom

“Helen”

Three rounds for time:
Run 400 meters
Kettlebell X 21 swings
(Men 1.5 pood or 24kilos, Women 1 pood or 16kilos)

Posted By Melissa