4 RFT

Run 400m

50 Air Squats 

13:49

 Angie

100 pull ups

100 push ups

100 Sit-ups 

100 Squats

19:38 P.R. 

 Isabel

3:18 Rxd

Murph

 Murph

60:26

30 lb body armor

Helen

Helen

 9:54. Been a few years on this one. All sets unbroken and butterflies 

Flight Simulator

 Flight Simulator

• For Time
• 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
• Unbroken Double-Unders

26-27 minutes. First time I’ve finished. 

Nasty Girls

 8:25. P.R.  

Annie

 Annie

50-40-30-20-10

Double unders

Sit-ups

7:08 P.R. 

Nasty girls

 Nasty Girls

8:50 P.R. 

 "Nate"

20 min AMRAP 

2 MU
4 HSPU
8 Kbs 70lb

16 plus 2 MU

P.R. 

 JT

All strict. Way faster this time. 

10:42

 JT

13:28. All strict

 30 muscle ups. 

9:42

I threw out my back so I couldn’t string them together at all but it’s been awhile since I’ve done 30 for time. Hopefully my back heals and I can go for a faster time. 

 Isabel

3:21

"The Chief"

5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.

21 RDS plus 1 PC. P.R. 

Power Clean 5!

"Mind Control"7 Rounds:
7 Toes to Bar
7 Front Squats
200 Meter Run

13:57

Push Press 5!

AMRAP 20:
100 Double Unders
50 Push Press 45lb
40 Calorie Row
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar Strict
10 Bar Muscle-ups Positioning for strict BMU

1 round plus 3 cal on rower. I forgot that in order to string DU's together that I need to warm up with 50-100 failures. Lesson re-learned.

Front SquatOn the 2:00 x 5 Sets:
Set 1: 6 Reps
Set 2: 4 Reps
Set 3: 2 Reps
Set 4: 4 Reps
Set 5: 6 Reps

135-185-225-205-205

Conditioning
"Workaholic"
3 Rounds:
30/20 Calorie Row
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

27:53 very hot outside

"Pineapple Express" Part #A (On the 0:00):For Time (12 Minute Cap):
50/35 Calorie Assault Bike
50 Strict Handstand Push-ups

9:41 Echo Bike

Sit-ups and HS walk practice

Capacity Builder
5 Sets, Not for Time:
20 Unbroken Double-Unders
Unbroken Bar Muscle-up practice

Power Snatch Complex
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats

45-65-75-95-115

Conditioning"Bartender"
5 Rounds:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches

Barbell: 95

8:41

Went lightly on everything to protect my neck injury. No injury!