`

Friday

Warmup: 12 mins of:

7 OH Squats

7 pullups

7 DU's

7 Supermans

++++++++++++++++

Thrusters 3x10 95/65 ~ must be unbroken

++++++++++++++++

Death by Pushups & Situps

**At the top of each minute add 1 additonal movement until the athlete cannot complete the required movement reps.

====================================

Saturday

Warmup: 4 rounds of

5 OLY bar snatch balances

10 wall balls

15 MT climbers

+++++++++++++++++++

Teams of 2 - AMRAP 24 of Team Cindy

Partner A: Runs around the building

Partner B: performs "Cindy"

5 Pullups

10 Pushups

15 Air Squats

*Partners must switch after each run leg. Score = total number of Cindy rounds completed

===============================================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill