1 toe to bar in minute one
2 toes to bar in minute 2
3 toes to bar in minute 3 and so on until you can’t complete the required work

5 rounds for time of:
200-meter farmers carry
20 deficit push-ups, hands on dumbbells
10 push jerks
Use 60-lb. dumbbells for the farmers carry and push jerks

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Amanda – AKA Ninja

Snatch Balance – work up to heavy single

Complete as many rounds as possible in 7 minutes of: 
50 double-unders 
10 overhead squats 

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Partner Workout 
2,000-m row (split the row)
1-mile run (run together)
2,000-m row 
1-mile run 
2,000-m row

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1 clean + 2 jerks
Work up to a heavy complex

For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk


For time:
8 wall walks
9 squat cleans
6 wall walks
12 squat cleans
4 wall walks
15 squat cleans
2 wall walks

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(Partner workout)
21 minutes to complete
75 calorie row
as many rounds and reps as possible of
7 burpees
12 squat clean thrusters 135/95
16 wall ball
split the row as needed, everything else is alternating reps

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Becky, Cora, and Eric


Every two minutes on the minute:
Run 100m

No score – this will be as effective as you make it.

Mid-line work:

Pick 1 of the following:

50 GHD sit-ups + 50 barbell good mornings
50 abmat sit-ups + 50 banded good mornings
50 hollow rocks + 50 Superman raises

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For time:

1 mile weighted run
50 push-ups
50 sit-up
1 mile weighted run
50 push-ups 
50 sit-ups
1 mile weighted run

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RJ, Andy, and Brian gettin’ work done