1.) Every 1:30 for 5 Rounds
3 Deadlift @ 80%
2.) 12 Min AMRAP
10 Shoulder to Overhead 165/115
5 Muscle Ups
10 Cal Row
*3.) 5×10 sec OH Squat hold position 2 more OHS
-Start light, add load each round
*4.) 3 Rounds
10 Hip Extension
10 GH Raises
*5.) 21-15-9
Weighted Push Ups (plate on back)
Abmat Situps (with same plate)
3 Deadlift @ 80%
2.) 12 Min AMRAP
10 Shoulder to Overhead 165/115
5 Muscle Ups
10 Cal Row
*3.) 5×10 sec OH Squat hold position 2 more OHS
-Start light, add load each round
*4.) 3 Rounds
10 Hip Extension
10 GH Raises
*5.) 21-15-9
Weighted Push Ups (plate on back)
Abmat Situps (with same plate)
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Grace Adler
4+5 MUP
S2O @80#, MUP w/purple band. DL@200#. EC:21-15-9 push-up sit-up with 10# plate 4:17.
5
0
Kelly Bruehl
295 deadlift 4+21 (6cals)
Ohs complex 165 Push up sit ups 15# 4x8 35# strict press 4x8 ghr
12
0
Lauren Kalil
4+4 front squats (FS instead of S2OH and ring rows no MU ***wrist issues)
255# DL, 5AMRAP 7cal AB/5 strict HSPU, pause OHS+2OHS up to 125#, 5 rounds 2 BS @220#
3
0
Pauly VanderKelen
4 rounds + 2 cals
370# DLs / EMOM10: legless rope climb and 10 HSPUs from Monday complete / 5 box jumps @ 43” and 5 @ 45” / 5x10 strict GHD sit-ups holding a 25# plate behind my head / 3x10 dumbbells arm curls with 25s, 30s, and 35s / Time to travel to Prentice!
1
0
Sylvia Christensen
3+5 cals, MU attempts & BMUS
260# DL. 30 C&J for time; 7 T2B on the 1:00. 15:28. Tuesday’s GHD/burpees with 14# medball 4:53.weighted push-ups/sit-ups✅
5
0
Tom Fameree
3 + 4 cals @ 135#
265# DL’s. 315# PR!!! 😃
14
2
Accidentally easy PR!! 💪🏻🙌🏻
Based on how easy that PR looked, I think you’ve been sand-bagging!!