Power Clean: 5-5-3-3-1-1 Then 50 Burpees for time

For Time: 1 Round of: 400m Run, 30 Box Jumps, 30 DB Thrusters (35/20) 3 Rounds of Cindy: 5 Pullups, 10 Pushups, 15 Squats 1 Round of Grace: 30 Clean & Jerks (95/65) 3 Rounds of Cindy: 5 Pullups, 10 Pushups, 15 Squats

20 Rep Back Squat Then 5 Rounds: 21 KB Swings (53/35) 12 Pullups

20 Min AMRAP: 10 Toes to Bar 20 Jumping Squats 30 Double Unders

For Time: 30-25-20-15-10-5 Reps of: Situps (25/10) Box Jumps (24/20) Push Press (75/55)

For Time: 10-9-8-7-6-5-4-3-2-1 Pullups 20 Weighted Lunges (30/15) 10 Situps between each round

6 Rounds: 12 Squat Cleans (95/65) 200m Run

15 Minute AMRAP: 7 Burpees 14 Double Unders 20 Second Knee Raise Hold (If you break the 90 degree plane during the 20 second hold, you have to complete 10 jumping squats before starting the next round.)

Choose Your Own Adventure Friday. Complete two rounds for time of ONE of the following workouts: A. 50 KB Swings (53/35), 50 Double Unders B. 50 KB Swings (53/35), 50 Burpees C. 50 Burpees, 50 Double Unders

4 Rounds: 3 Rep Max Back Squat 400m Run 12 Pullups