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4 rounds: 24 Med Ball Cleans 20 box jumps 12 Ring push ups

A.  1:00 AMRAP Wallballs – 20#/14# Rest 1:00 B.  2:00 AMRAP Row for calories Rest 2:00 C.  3:00 AMRAP Push Press – 95#/65# Rest 3:00

“Ascend” 3 Sumo Deadlift High-Pulls(m-95lbs/f-65lbs) 3 Hang Power Cleans(m-95lbs/f-65lbs) 3 Thrusters(m-95lbs/f-65lbs) 200m Run +1 rep every round As many rounds as possible in 20 minutes

5 rounds for time(s): 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3:00

For time: 1000m row 50 thrusters 45# 30 pull ups

NO 9AM CLASS.. ” Manhandler” 5 Rounds of AMRAP 3 MINS OF: 3 Thrusters (95, 65) 6 Boxjumps (24, 20) 9 Kettlebell Swings (53, 35)