"Chelsea"

Every min. on the min. for 30 min.:
5 Pull-Ups
10 Push-Ups
15 Squats

Happy Birthday, Chelsea!!

1730 class gettin' after it

A. In 10 min. build to a Max Deadlift (1RM)
-rest 2 min.
B. In 10 min. AMRAP Handstand Push-ups (HSPU)
-rest 2 min.
C. In 10 min. AMRAP Double Unders*

*sub = singles at a 4:1 ratio

MJ

For time:
3 rounds @ 100%:
Run 400 meters*
21 KB Swings, heavy
12 Pull-Ups

*Sub = 1200 (3/4 mile) Bike

Joe Crozier - 535 lbs. Deadlift

7 sets @ 100%:
3 tough Hang Power Cleans
6 Burpees
15 sec. Row/Bike for cal.
-rest 3-5 min. between sets

A. Hang Snatch - 3 x 3; rest 3 minutes between sets
B. Max Height Box Jump - 5 attempts
C. Time Trial - 2K Row

CF Teens

A. 10 rounds:
10 tough KB Swings
Sprint 100 meters
-walk rest 100 meters
B. FLR (on the rings, if possible) - accumulate 4 min.

FLR = top of the push-up position; arms fully extended with your body straight and tight

Michele A. - "300 FY" (154 cal. in 10 min.)

A1. 5 Touch-n-Go Deadlifts (65-70% of 1RM), rest 20 seconds
A2. AMRAP Handstand Push-Ups, rest 3 minutes x 4
B. Row 20 sec. @ 100% (max effort!), rest 1:40 x 4
C. Toes-to-Bar, AMRAP x 4

*Perform A1. and then A2. immediately after before taking your 3-minute rest. Complete 4 rounds of A1/A2 before moving to B.