“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15 Read More …

14 Minute AMRAP: 5 Hand power snatch @95/65 10 Kettlebell swings @53/35 20 Wall balls @20/14 to 10′

For Time: 5-10-15-20 Thrusters @95/65 20-15-10-5 Over the box burpees @24/20

20 Minute AMRAP: 10 Handstand push-ups 10 Pistols, alt. 10 Dead hang pull-ups 10 Dead lifts @225/155 40 Double unders

“Smykowski” For time: Run 6k 60 Burpee pull-ups If you’ve got body armor or a thirty pound vest, wear it.

Power snatch 3-3-3-3-3 reps Squat snatch 1-1-1-1-1 reps

For Time: For time: 30 medicine-ball cleans, 20-lb. ball 30 ring dips 30 medicine-ball cleans, 20-lb. ball 30 V-ups 30 medicine-ball cleans, 20-lb. ball 30 push-ups 30 medicine-ball cleans, 20-lb. ball 20 Minute time cap.

30 Rounds for Time: 5 Burpees 1 Muscle-up *Modification for muscle-ups is 3 pull-ups **25 Minute time limit.

4 Rounds for Time: 400m. run 30 Air squats 15 Kettlebell swings @53/35  

For time: 10-9-8-7-6-5-4-3-2-1 Thrusters @75/55 Front rack lunges, alt. Push Press