30 shoulders to overhead 50/35 30 toes to bar 30 back squat 50/35 30 shoulders to overhead 45/30 30 knees to elbows 30 front squat 45/30 30 shoulders to overhead 40/25 30 sit ups 30 overhead squat 40/25

Amrap 20' 400 mt run max handstand push ups max strict pull ups score is total reps

Push Press 5-5-5-5-5 or Front Squat 3-3-3-3-3   Metcon 30 deadlift 120/80 kg 40 box jumps 50 kb swings 24/16 kg 100 double unders  

150 double unders 90 sit ups 60 kb swings 24/16 kg 30 snatch 50/35 kg

1' row 1' slam ball 1' db push press 20/15 1'  burpee box jump 1' sdhp kb 32/24 1' rest 3 rounds

emom 10' 2 clean and jerk (climbing) ''Running Grace'' 3 rounds for time 10 Clean & Jerks 60/40kg 400 mt run

"Barbara" 20 pull ups 30 push ups 40 sit ups 50 squats 3' rest repeat 5 rounds   13.4 at CFPR thanks Hadrian Manalo!! http://youtu.be/0_XPNCuF7uM

3 rounds amrap 3' 8 wall balls 8 ball slams 1' rest amrap 3' 8 db snatch 8 bj and over

Emom 12' 2 thrusters Competitors amrap 7 Ladder 3 clean and jerks 61/43 3 toes to bar +3 each round Class Amrap 7 Ladder 3 thrusters 40/30 3 burpees + 3 each round

1k row 30 power snatch 35/25 kg 60 push ups h/o 30 power snatch 35/25 800 mt run