Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-upsScaled to 12-9-6, 45 lb barbell, jumping pullups. I’m in the back row – 18 years ago!

Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20″ box (Reps)Push-press, 75 pounds (Reps)Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is…

Split Jerk 1-1-1-1-1-1-1 reps95-115-135-145F-145-145-145

Three rounds for time:Run 400 meters (Scaled 0.5 mi AirDyne1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (Scaled 15 reps)12 Pull-ups (Scaled 7 reps)

Five rounds, each for time of:20 Pull-ups (Scaled 4 reps)30 Push-ups (Scaled 6 reps)40 Sit-ups (Scaled 8 reps)50 Squats (Scaled 10 reps) Rest precisely three minutes between each round. Total time including rest: 21:10

EMOM for 12 Minutes: