20 min. AMRAP: 10 ring rows 20 push ups 30 air squats

Deadlift 5, 5, 5, 5, 5

20 min AMRAP: 5 Hang squat cleans 10 Sit ups 25 Double unders

4 Rounds for time: 12 Sumo deadlift high pull 12 Push press 12 Box jumps

Practice wall walks "Bob" With a partner 15 minute AMRAP: 5 Burpee box jumps 5 each SA DB Snatch 10 Air squats -Rest while partner goes-

5 sets: 30 on, 30 off Foream plank hold 18 minute AMRAP: 18 Walking lunges 18 Double unders 18 DB or MB push press

5 sets: 3 each Turkish Get ups alternate with Strict pull ups Max burpees in 5 minutes

Benchmark week continues! 1,000m Row for time "Annie" 50-40-30-20-10 for time: Double unders Sit ups

Spring Benchmark Week!! KELLY 5 Rounds of 400 m Run 30 Box Jumps 24″/20″ 30 Wall Balls 20/14 lbs

Front Squat 3x12 Every 3 minutes for 5 rounds: 10 Burpees 3 Squat cleans