9AM Non Violence

0-10:00

Row 1000/750m
50 thrusters
30 ring rows

10-20:00

800m run
50 wall-balls
30 burpees

20:00-30:00

Accumulate 10 x 100ft sled sprints (down and back from water fountain to platform)
100 KBS @53/35

10AM Self Destruction

Happy Bday Sarah!

〰️

Clean and Jerk Ladder

Round 1

30 clean and jerks (15 each) - light to moderate weight
30 pull-ups

Round 2
20 clean and jerks (10 each) - moderate to heavy weight
40 pull-ups

Round 3
10 clean and jerks (5 each) - heavy (singles)
50 pull-ups

Immediately after finishing the 50 pull-ups

12:00 clock

Bridge run (no wall-ball)
Time remaining = AMRAP Double Unders