1) Work up to a max of:

      1 clean+3 front squats

2) AMRAP in 12 minutes:

        5 burpees

        5 reps dumbbell hang power cleans+dumbbell shoulder to overhead.

1) Practice ring skills

      Pull ups, dips, levers, muscle ups, etc.

2) AMRAP in 15 minutes

      13 Dumbbell presses

      13 Knees to elbows

      13 Box jumps

1) Weighted pull ups

     Work up to a 5 rep max.

2) For time:

      14 One arm overhead squats (45#/30# dbell,7 reps in each hand)

      Run 400 meters

        Class A=5 rounds

        Class B=4 rounds

        Class C=3 rounds

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1) Hang power cleans

      3-3-3-3-3

2) Row 2 minutes for meters

     Rest 1 minutes

     Max reps air squats in 1 minute

     Rest 1 minute

     Row 2 minutes for meters.

     If the second row is less than the first pay a 1 ring push ups penalty for each meter less.

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It’s never too early to start a fitness program.

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Just turned 50 and having a blast.

 5 Rounds for time

10 One arm kettlebell swings right arm

10 One arm kettlebell swings left arm

10 Kettlebell crosschops over right shoulder

10 Kettlebell crosschops over left shoulder

10 Steps walking lunges with kbell in right hand

10 Push ups

10 Steps walking lunges with kbell in left hand.

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1) Thrusters

      Find a 5 rep max

2) For time

       21-15-9

       Push ups

       Dumbbell clusters

       Mountain climbers

   Do push ups and mountain climbers with hands on dumbbells.

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1) Deadlift

      Work up to a heavy set of 5 reps

      Rest 5 minutes then execute a set of max rep deadlifts

2) For time

      10-9-8-7-6-5-4-3-2-1 Pull ups

      1-2-3-4-5-6-7-8-9-10 Burpees

      Alternate exercises.

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1) Press

      1-1-1

2) For time

      200 Kettlebell swings (35#/50#)

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1) Back squats

      5-5-5

2) 5 Rounds for time

      7 Burpees

      9 Pull ups

      11 Abmat sit ups.

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