“BARBARA”

5 rounds for time:

20 Pullups

30 Pushups

40 AbMat Situps

50 Squats

Rest 3 minutes between each round

Partner Workout:

AMRAP10:

10 cal Bike

10 Wallballs, 20lb/10′, 14lb/9′

Rest 3 minutes

AMRAP10:

10 cal Row

10 Burpees

Rest 3 minutes

200m Run

10 Kettlebell Swings, 70/53

Strength:

2 Power Cleans + 2 Push Jerks

Build to a heavy complex.

Workout:

5 rounds for total reps:

1 min Clean & Jerks, 135/95

1 min Rest

Skill:

1-arm Dumbbell Overhead Walking Lunge

Build to a heavy dumbbell, 50ft per arm

Partner Workout:

For time:

1.25km Farmer Carry, pick load

Workout:

EMOM20, alternating between:

20 cal Row

10 Handstand Pushups

Strength:

Bench Press, 20RM

Skill:

Snatch Balance

Build to a heavy single rep.

Workout:

AMRAP7:

3 Overhead Squats, 185/125

3 Bar Muscle Ups

4 rounds for time:

7 Hang Power Cleans, 135/95

14 Wallballs, 20lb/10′, 14lb/9′

21 Pullups

400m Run

Strength:

Seated Shoulder Press 5-5-3-3-1-1-1