WORKOUT BENCHMARK KELLY 5 ROUNDS 400m RUN 30 BOX JUMPS 24/20 30 WALLBALLS 20/15

STRENGTH: FRONT SQUAT 3 X 10 65% WORKOUT: HAPPY BIRTHDAY KATHY FOR TIME 4 ROUNDS 7 PULLUPS 4 WALL CLIMBS 58 DOUBLE UNDERS (116 SINGLES) 61 SEC PLANK

PARTNER UP FOR TIME ROW 1000M ALT EVERY 250 -THEN- 2 ROUNDS 20 BURPEES 40 WALLBALLS 20/15 60 KB SWINGS 50/35 80 BOX JUMPS 24/20 100 SITUPS -THEN- ROW 1000M ALT EVERY 250

STRENGTH SHOULDER PRESS 3 X 10 65% WORKOUT AMRAP20 10 SDHP 115/75, 95/65, 75/55 10 PUSHUPS (HAND RELEASE) 10 PISTOLS

STRENGTH CLEAN & JERK 6 X 4 65% WORKOUT FOR TIME 21-15-9 FRONT SQUAT 135/95, 95/65, 65/45 PULLUPS WT’D SITUPS 35/25, 25/15, 15/10 THEN RUN 800M