3RFT

Moleskin

Three rounds for time: (13min cap) 15 Plyo Push-ups (Chest slap) 15 Cleans (155/105) 15 Box Jumps (24″/20″)

Killer Combo

3 Rounds for time: 10 Burpee Box Jumps (24″/20″) 15 Hang Power Cleans (155/105) 200m Run Skill Work Hollow Position Announcement: The 5:30am & 6:30am classes this coming Friday are cancelled. The rest of the classes goes on as regularly scheduled.

Redemptive Qualities

Skill Work Clean and Jerk 3 Rounds for time (Time cap 11 Minutes) 10 Clean and Jerk (135/95) 10 T2B 10 Bar Hop Burpees

Power Powder Blue

Buy-in 1000m Row Then: 3 Rounds: 12 Thrusters (105/75) 24 DU’s —————– Rest exactly 1 minute: Max Unbroken Wallball Shots* (20/14) – 10′ Target Reduce your previous time by 5 seconds for every rep you get. *Max Reps is established anytime the ball stops moving.

Greedo

Push Press 3-3-3-3-3 3 Rounds for time: (11 min cap) 200m Run 15 Thrusters (95/65) 15 Box Jumps (24″/20″)

E-Z-DUZ-IT

3 Rounds for time: (12min. Cap) 12 Shoulder to Overhead (155/105) 9 Burpee Pull-ups 6 Ring Muscle-Ups

Unicorn Blood

Warm-up 1,000m Row 3 rounds for time: 20 DB Snatch (alt arms) 30 Seconds Side plank hold (R) 20 DB Push Press 30 Seconds Side plank hold (L) 20 DB Squats 30 Seconds Plank Cool Down: 600m Run