Squat 3×5 __________ AMRAP 30s – KBS (44#/26#) Rest 10s AMRAP 30s – Burpees Rest 10s x4

  “Time Trials” 400M Run 500M Row 100 Pull Ups 100 Push Ups 100 Sit Ups In the hour of class complete all of these for time. Rest as much or as little as you… 

Clean & Jerk 3-3-3-1-1-1  

Squat– Quickly build to a heavy 5. __________ Prowler Push (Heavy- 1 trip) __________ AMRAP 1 min– Sandbag to shoulder (M- 75#/ W- 37#) __________ One Arm Press– find KB 1 rep max    

“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute… 

Press 2-2-2-2-2-2-2-2-2-2 Rest 60s between efforts. The healthy and strong individual is the one who asks for help when he needs it.  Whether he’s got an abscess on his knee or in his soul. -Rona…