"Cindy" 20Min A.M.R.A.P. Of 5 Pull Ups, 10 Push Ups, 15 Squats

5 Heats of 400 M Weighted Runs

*rest 2-3 Min. Between Rounds

Team 3K Row

Teammate 1 - Holds Plank (if knees touch, whole team must stop)

Teammate 2 - Max Burpee

Teammate 3 - Row 250 meters (rotate when 250M is complete)

* skill: L-sit

GO SUNNY !!!!

"ELIZABETH" 21-15-9 Cleans, Ring Dips

135/95

10-1 D.B. Thruster, Box Jump, Burpee

45/25

25/20"

"HELEN" 3 Rounds 400M Run 21 K.B.S. 12 Pull-Ups

52/35

Front Squat 3 3 3 3 3

9min val-slide core crawls

For Time .....250m Run, 30 Dead Lifts, 250m Run, 25 Dead Lifts, 250m Run, 20 Dead Lifts

"Team W.O.D." 18 Min A.M.R.A.P. Of 250 M Row, Wall Ball, Push Up, Rest

*teams of 3 or 4

Power Cleans 5 5 5 5 5

Wall Walkin !