21-15-9 Power Clean, Push Press/Jerk, Back Squat

135/95

Dead Lift 3 3 3 3 3

2 Rounds 250M Run 50 Double Unders

nasty nate, getting nasty

For Time ...50 Pull-ups, 400M Run, 21 D.B. Squat Clean, 800M Run, 21 D.B. Squat Clean, 400M Run, 50 Pull-ups

RX:45/30

yes this is "daniel" but with db squat cleans

Johns last day

Bench Press 5 5 5 5 5 Rest Then 21-15-9 Lunge, Sit-Ups, Double Push-Up Burpee

*Each lunge 1/2 rep

Front Squat 3 3 3 3 3

*10Min D. Under 

Axle Bar Press 5 5 5 5 5

*2k Row for time

"Nicole" 400M Run, Max Pull Ups

*once you let go of the bar u go back to the 400M run, score rounds and reps

killin the front squats on saturday !

5 Rounds 14 Thrusters, 7 Burpees

45/35

"FILTHY 50"

*Box jumps

*J pull-ups

*K.B.S.

*W. Lunge

*Push Press

*Back Xtn.

*Wall Ball

*Burpee

*D.Unders

O.H.S. 5 5 5 5 5

Skill: Pull Ups

This guy can press more then you.

Clean n Jerk 3 3 3 3 3

Luis v

200 Cal Row, 100 Wall Ball, 200 Med Ball Sit-Up, 100 Jumping Lung W/Med Ball, 200 Med Ball Squat Toss

*team of 2

*20/14

Nicole B.

12Min. A.M.R.A.P. 25 D.Unders, 15 Pull Ups, 5 Burpee

Skill: Hang Clean 3 3 3 

This guy is back !

Push Press 5 5 5 5 5

*SKILL: Hspu