500M Row For time

2 MInute Rest

"JT"

21-15-9

Handstand Push- ups

Ring Dips

Push-ups

16 Minute AMRAP

9 T2B

6 Deadlifts (225/155)

3 laps around gym (250M)

4 Rounds

30 Lunges

20 KB Swings (24/16)

20 Goblet Squats (24/16)

30 Double Unders

As Many Points as Possible in 15 minutes:

Box Jumps =1 pt

Hand Release Push-Ups= 2 pts

Rope Climbs = 10 pts

Score is total points

Due to the weather, we will be adding an Open Workout on the Schedule for Sunday between 10-12 so if you can not make it out tomorrow at 11- be smart you can come do it Sunday!!  Stay Safe

5 Rounds

10 Front Squats (135/95)

3 Bar Muscle ups/ muscle-ups

30 Double Unders

10 Rounds

2:00 Minutes

Alternate 200M Row and 240M Run

3 Wallwalks

Rest the remaining time

Score is total time resting

EMOM for 10 Minutes

3 Hang Power Snatch

WOD

9 Minute AMRAP

6 OHS

9 Burpees

Score weight and total reps

50*40*30*20*10

Slamballs

Abmats

* 3 laps around Box= 240M

Skill:

1:00 Minute of accumulated L-Sit holds