Run 200 m
15 hang squat clean – 95/65
20 Push-ups
Run 200 m
12 hang squat clean – 95/65
20 Push-ups
Run 200 m
9 hang squat clean – 95/65
20 push-ups
Run 200 m

1 round for time

I think this is true for all of us.  Did you guys know that Natalie power cleaned 95lbs a couple days ago and Michelle Shimbeck did a pull up?  Kirby is getting the hang of double unders and it's only a matter of time until he gets them consistently. 

We are getting toward the end of the year.  Start thinking about short term goals (3 months or less) and long term goals (1 year) for this next year.  Challenge yourself to do something awesome! 

In teams of 2 -

5 Burpees
10 Airsquats
15 Situps

20 minute AMRAP

Person 1 does the burpees, person 2 does the airsquats, person 1 does the situps, person 2 does the burpees, person 1 does the airsquats, person 2 does the situps.  Max rounds in 20 minutes.  FYI - the SWAT guys did this one this morning and got 28 rounds.  Let's see if we can top it. 

25 hand release push ups
100 double unders
20  hand release push ups
100 double unders
15 release push ups
100 double unders
10 hand release push ups
100 double unders
5 hand release push ups
100 double unders

For Time

10 Push Jerk 115/85
10 Toes to bar
20 Double unders
Run 400 meters

3 rounds for time

2 bear crawls
4 situps
6 air squats
8 burpees
10 double unders

5 rounds for time

7 Front Squats 135/95#
7 Hand release push ups

7 rounds for time