“1/2 Angie”

For time:
50 pullups
50 pushups
50 situps
50 squats

Movements must be performed in the order listed. All reps of one movement must be complete before advancing to the next.

Workout of the Day
Squat Clean
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

10 rounds for time of:
100 meter shuttle sprint (50m out-and-back)
75#/55# push press, 10 reps

“Dead Row” for Calories & Load

Select a “heavy 3” (but not your 3RM!) for your sumo deadlift load and perform 5 2-minute rounds of the following:

Sumo deadlift, 3 reps
Row (calories)

Then repeat the couplet again after the first minute of each round.
Rest exactly one minute between rounds.

Score is the load of the barbell multiplied by the total calories rowed for all 5 rounds.

“Randy”
For time:
75 Power Snatches (75#/ 55#)
then
5k Run (To be completed any time before Monday)

Perform as many reps as possible in 10 minutes of:

Hang clean and jerks
Burpees

Switch between the two movements every minute on the minute.
It does not matter which movement you begin with.

Level 4: 115#/ 75#
Level 3: 95#/ 65#
Level 2: 75#/ 55#
Level 1: 55#/ 35#