-75 Power Snatches (75/55 pounds)
Rest 2 minutes
Then,
For Time:
Run 1 mile

-Knees 2 standing
-Shoulder press (95/65 pounds)
-Power wheel pikes (straight leg)
*500 m run between rounds

Jay Wilber has an amazing 2o-minute story of healing and restoration from Stage-4 Squamous Cell Throat Cancer.  Watch the movie and then please leave us your comments.

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8-Minute A.M.R.A.P #1:
-5 Deadlifts (225/155 pounds)
-10 Burpees

2 Minutes rest….then….

8-Minute A.M.R.A.P #2:
-5 Dumbell /Kettlebell Hang Squat Clean (30+/20+ pounds)
-10 V-Ups

*Score is rounds and reps completed – every rep counts

100 Sit-ups
Then,
8 Rounds of :
-6 Strict chin-ups
-9 Mule Kicks
-12 Clapping push-ups
Then,
100 meter Walking Lunges

Always Hard…And Always A Surprise!

-50 Air Squats
-40 Sit-ups
-30 Mountain Climbers (Total Reps)
-21 Pull-ups (Challenge = 7 Muscle Ups)
-15 Burpees
-2 Rope climbs (4 to 1 up downs)

25 Minute Time Limit:
Clean and Jerk
Reps of: 5-4-3-2-1-1-1-?
*Find 1 rep max with as many 1 rep attempts as desired within time frame
*Record 1 rep max

Then,
5 Minute Plank Hold Challenge
*Time of plank hold will be score
Standard:
Hips, knees and shoulder in line, only forearms and toes the touching the floor.

Why wait until Saturday for your surprise?

8 minutes As Many Rounds As Possible:
-5 Ring Dips
-5 Kettle Bell Swings (53/35 pounds)
-5 Slam Bells (30+ pounds/20+ pounds)
-5 Sledge Hammer Strikes (total)

3 minutes rest….then…..
YOUR  LITTLE SURPRISE!!

20 minutes As Many Rounds As Possible:
-High knee tires
-Over diagonal boxes
-Prone crawl
-Lateral high knee hurdles
-200 meter run
-50 feet Broad Jump
-Reverse hop & switch ladder