“Annie” For Time: 50-40-30-20-10 Double Unders Sit-ups

For Time: 15-12-9 Power Cleans 135/95 Bar Facing Burpees

“Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Air Squats

5 Rounds for time: Buy-in: 80/60 Cal Row/Bike then 5 Russian KB swings 70/53 5 Ring Dips Cash-out: 80/60 Cal Row/Bike

Every :90 for 15 Minutes of: Rounds 1 – 4: 1 Deadlift @ 0-65% Rounds 5 – 10: 1 Deadlift @ 70-90% Make sure during the :90 intervals to work up in weight slowly. If you do more then the % allowed you will acquire a penalty (coaches choice). After you complete your 90% deadlift…

20 Minute EMOM of: 100m Sprint

Every 2 minutes for 12 Minutes of: Rounds 1 & 2: 3 DB bent over rows L and R arm @ 50/35 + 5 Bench press @ 65% Round 3 & 4: 3 DB bent over rows L and R arm @ 50/35 + 3 Bench press @ 70% Round 5 & 6: 3 DB bent over rows…

For Time: 40-30-20 Russian Twist 20-15-10 Med-Ball Clean 20/14 100m Run after each round 12 Minute Cap.

Every :90, for 12 Minutes of: Round 1 of 5 second tempo back squat @ 45% Round 2 of 5 second tempo back squat @ 55% Round 3 of 1 1/4 back squat @ 65% Round 4 of 1 1/4 back squat @ 70% Round 5 of 1 back squat @ 75% Round 6 of 1 back…

For Time:  200m Sled Drag 161/116 20 Dive Bombers 200m  Sled Pull 161/116 30 Push-ups 200m  Sled Push (Bear Crawl) 161/116 25 Min Time Cap

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