Back Squat
3-3-3-3-3

85#-95#-100#-105#-110#

Last time I tried this workout I did the 30"s (or dirty thirty). This time I really wanted to try the 50's but Ty told me to do the Frigg'in 40's

50 Box Jumps (24")
50 Jumping Pull-ups
50 Kettlebell Swings
50 Walking Lunges
50 Knee to Elbows
50 Push Press
50 Back Extension
50 Wall Balls (20#)
50 Burpees
50 Double Unders

40's 25:08

Nate
AMRAP 20 Minutes
2 Muscle Ups
4 Hand Stand Pull-ups
8 Kettlebell Swings (70/53)

I subbed Muscle ups with static ring lockout hold and did pike like hand stand push-ups from a box
11 Rounds + 1 Muscle Up 13#

1 Pull-up first minute
2 Pull-ups next minute
3 Pull-ups third minute
etc until fail

Round 12 with band

10 Rounds For Time
15 Dead Lifts (135/95)
15 Push-ups

12:11 55#

Kelly
5 Rounds for Time
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

29:52 6#
(I did box jumps as prescribed because A got a soft box from the regionals)

Cindy
20 Minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats

12 Rounds + 2 Push-ups

Over Head Squats
3-3-3-3-3

45#-50#-55#-60#-65#
ALL PRS

Fran
21-15-9
Thrusters (95/65)
Pull-ups

6:53 35# Band Assisted Pull-ups

3 Rounds For Time
15 Burpee Box  Jumps (30/24)
300m run

12:06 14"