10 chest to bar pull ups
20 toes to bar
30 deadlifts 135/95
100 double unders
30 box jumps 24/20
20 burpees
10 cleans 135/95

RX+ weight 185/135

It's been a great week!!  Friday's workout is going to a TEAM workout.  We all love those.

Teams of 3

15 calorie row
10 box jump overs 24/20
5 deadlifts 185/135

20 minute AMRAP

As soon as partner 1 finishes the row, partner 2 can start the row, etc etc.

Have fun!!

20 minutes to establish a 1RM back squat

Then

EMOM every 3 minutes for 5 rounds
200 m run
15 ground to overhead 95/65

2 rounds for time

10 deadlifts 225/185
20 hand stand pushups
30 front squats 95/65

Barbara

5 rounds

20 pullups
30 pushups
40 situps
50 air squats

Rest 3 minutes between rounds

The goal of this workout is intensity.  If you don't think you can do all 5 rounds, scale it to 3 rounds.  Each round needs to be fast.  You can get a drink during the 3 minutes of rest.  Get after this one and see how fast you can really do it.

21-15-9
Shoulder to overhead 135/95
Chest to bar pull ups

6 squat cleans 135/95
12 push ups
18 double unders

10 minute AMRAP