Deads, Cleans, Jerks

3 rounds

12 Deadlift

30 Jump ropes

9 Power Cleans

20 jumping jacks

6 Push Jerks

10 burpees

ANGIE

Angie:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Run + OHS + Box Jumps

3 rounds

400M run

9 OH Squat 95/75

12 box jumps

KBS + Push Ups + Squats

5 rounds:

20 KBS

10 push ups

10 squats

Run Day!

Skill/Strength:

4 100m sprints

(1 minute rest between efforts)

Post TOTAL time

3 rounds:

Run around the block (+-800m)

20 mtn climbers

AOD Circuit

AOD Circuit 30/10 – 36 rnds

Tire Flips

Push Press (65/45)

Sandbag Deadlift

Jumping Pull ups

Ring Dips

Decline sit ups

AMRAP HEAVEN!

5m amrap 
7 thrusters
7 ring rows 

10m amrap 
5 pushups
10 squats 
15 MC 

15m amrap 
5 burpees
10kbs
15 situps 
50m run