For time:

155 pound Power clean 15 reps

30 Ring dips

155 pound Power clean 12 reps

24 Ring dips

155 pound Power clean 9 reps

18 Ring dips

155 pound Power clean 6 reps

12 Ring dips

155 pound Power clean

3 reps

6 Ring dips

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For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling

100 meter run

Pull-ups

100 meter run

Front Squat 5-5-5-5-5 reps

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Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

(84) Three rounds for time of:

100 squats

20 ring pushups

12 Pullups

Complete four rounds for time:

Run 400 meters

15 Handstand Push-ups

15 ft Rope Climb, 2 ascents

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Hang power clean 1-1-1-1-1-1-1 reps

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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