“Barbara” 5 Rounds for time of: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Squats 3 minute rest after each round.

12 Minute Ascending AMRAP of: 5 Medball Cleans 20/14 5 DB or KB Deadlifts 50/35 (2 DB or 2 KB) Note: increase reps by 5 after every round.

10 Rounds for time of: 25′ Handstand Walk 15 Burpee Box Jump Overs 24/20

21-15-9-15-21 for time of: Wallballs 20/14 @ 10/9’ 200m Run

15 Rounds for time of: 3 Strict Pull-Ups 5 Clean and Jerks* 7 Burpees *3 Rds at each weight, 135/95/65 155/110/75 185/130/90 205/140/100 225/155/110 35 minute time cap.

For time 21-15-9 of: Row or Bike Cal. Burpee over Parallette

For time: 100 DB Squat Snatches 50/35 Every 3 Minutes, 10 DB Goblet Squats Note: for the goblet squats you will use your DB. You will only have one DB pick your weight wisely.

8 Rounds for time of: 200m Run 30 Mountain Climbers

4 Rounds for time of: 30 Sit-Ups 15 Front Squat 115/80 (no rack)

16 Minute AMRAP of: 5 Muscle-Ups 10 Single Arm DB Overhead Walking Lunges 50/35 15 Double Unders Note: If you cannot do muscle ups, you will scale them with ring dips. Switch arms each round on DB overhead walking lunges.

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