Val's first strict pull-up! A sweet sweet PR!! Warm-up 15' Alternating Minutes 10 Ring Dips 15 Wall-balls 20" L-sit Strength 20 Rep Squats 1x 20 increasing 5-10lbs from last week Metabolic Conditioning Competitive 10-9-8-7-6-5-4-3-2-1 P. Jerk (155/115) *30 Double-unders between rounds Intermediate 10-9-8-7-6-5-4-3-2-1 P. Jerk (115/75) *20 Double-unders between rounds Intro 10-9-8-7-6-5-4-3-2-1 P. Jerk *30 Single-unders between rounds

So many first rope climbs yesterday! Warm-up 15' Alternating Minutes 10 cal Row 10 Gymnastics Kips 60" Squat Strength Death by Pull-ups Metabolic Conditioning Competitive For time: 25 Deadlifts (205/145) 25 Cleans (165/115) 25 Snatches (115/75) 25 cal. Airdyne Intermediate For time: 25 Deadlifts (185/135) 25 Cleans (135/95) 25 Snatches (95/65) 25 cal. Airdyne Intro For time: 25 Deadlifts 25 Cleans 25 Snatches 25

3:30PM taking on a 14.4 yesterday! Warm-up 15' Alternating Minutes 10 cal. Airdyne 10 Box Jumps 25 Double-unders Weightlifting Competitive 3' AMRAP 2 Rope Climbs 4 HSPU -rest 1'- 3'AMRAP 10 Box Jumps (24/20) 10 Thrusters (95/65) -rest 1'- For Time: 25 Bar Facing Burpees Intermediate 3' AMRAP