"Nicole"

AMRAP in 20 minutes

400 meter run

max rep pull-ups

Kenny kicking ass on his burpees!

John and Janeen pushing hard on the run!

John with perfect burpee form!

4 Rounds

400M Run

20 Burpees

1 Round for Time

25 KB swings

25 jumping squats

400 meter run

25 C2BPU

25 wall balls

400 meter run

25 push-ups

25 box jumps

Power Clean

5 x 3

Then

1 Round for Time

15 OHS

21 ring dips/dips

400 meter run

15 OHS

15 ring dips/dips

400 meter run

15 OHS

9 ring dips/dips

400 meter run

3 Rounds for Time

10 front squats 95/65

10 C2BPU

10 box jumps 24/20

400 meter run

3 Rounds

5 Deadlifts (135/95)

5 Squat Cleans (135/95)

5 Push Jerks (135/95)

400M Run

The goal is to not let go of the bar during each round!