Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

Back Squat 5-5-5-5-5 reps

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

10 min Cindy

Max rounds

5 pull ups

10 push ups

15 air squats

followed by:

Max wt.

dead lifts 3x5

press 3x5

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings,1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Thursday 18 Dec

"Jeffy"

440 run

100 air squats

100 30 lb ammo can push press

50 burpes

440 run for time

Complete as many rounds in twenty minutes as you can of:

Run 400 meters

15 L-Pull-ups

15 Hip Extensions

Split Jerk 1-1-1-1-1-1-1 reps

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Five rounds for time of:

275 pound Deadlift,

5 reps10 Burpees

Going to the swim tank in Davidison fitiness center

Bring required gear

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

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(102) For time:

100 Squats

21 Handstand Pushups

30 pullups

100 Squats

30 pullups

21 Handstand Pushups

100 Squats

"Annie"
50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

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Clean and Jerk 1-1-1-1-1-1-1 reps

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For time:

100 squats

2 muscle-ups

80 squats

4 muscle-ups

60 squats

6 muscle-ups

40 squats

8 muscle-ups

20 squats

10 muscle-ups

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Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

"Fran"
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

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(104) 50/40/30/20/10 reps

Pullups

Squat jumps

Shoulder Press 1-1-1-1-1-1-1 reps

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Muscle-ups for practice