3 sets of
5 strict pull ups
30 second side plank hold

then...
working in teams of two, alternating rounds
complete 5 rounds of
15 calorie row
15 thrusters 115/75

For time:
run 400 m
15 deadlifts 225/185
3 rope climbs
run 400 m
12 deadlifts
2 rope climbs
run 400 m
9 deadlifts
1 rope climb

Challenge Awards

Change of plans....I have family coming into town, so I will be at the 8 o'clock class to give out awards.  Hope most of you can be there!

12 min AMRAP

15 wall balls 20/15
10 power cleans 115/75
5 shoulder to overhead

Two things

I will be at the gym in the morning from 6-8.

Challenge awards will be given out Monday night at 6pm.  Sorry it took so long--the complex mathematical formula took awhile to create.

15 minutes to find your two rep max back squat

Then

Four rounds for time:
10 dumbbell thrusters 50/35# (in each hand)
10 hand release push ups
200 m run

50 double unders
10 front squats 95/65
10 pull-ups
Rest two minutes

4 rounds for time