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4 Rounds For Time of: 500 Meter Row 10 Front Squats (95lbs./135lbs.) 15 V ups.

21, 15, 9 rep rounds of: 115 pound Power snatch Wallball shots, 20 pound ball Knees to elbows

60 seconds rest between each set: Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps

20 MIN AMRAP 15 arm only wall ball 10 KB Swings 5 Goblet Squats

Just as we always do, we will be holding a free Saturday Team workout at 10 or a 11am. So drop in and what we

“Jonesworthy” 6 Rounds for time of: Air Squat: 80-64-48-32-24-12 KB Swing @ 53lbs : 40-32-24-16-12-6 Pull-up: 20-16-12-8-6-3 First round looks like: 80 x Squat +