“Kelly Brown”
5 rounds for time
440 meter row
10 box jumps 30/24
10 deadlifts 125/85
10 wallballs 12/9


19 minute AMRAP
3 ring muscle ups
1 suicide sprints
6 burpee no touch box jump overs 20/16

On the burpees, jump over the box without touching it. The shuttle sprint is 5 yards out and back, 10 yards out and back, 15 yards out and back


For time
800 meter plate run 20/15
100 toes to bar
50 front squats 70/55
10 rope climbs
800 meter plate run 20/15


6 rounds for time
60 double unders
30 kettlebell swings 24/16
15 burpees


In teams of two
21 minute AMRAP
30 cal row
20 ergies
10 power cleans 70/55


For time
1600 meter run
100 pull ups
200 push ups.
300 squats
1600 meter run

Partition the pull ups, push ups and squats any way. If you have a weightvest wear it.


15 minute AMRAP
Back squat 1.5xBW
Shoulder press 0.75xBW
Deadlift 1.5xBW

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