Friday the 14th

I. 3 Rounds (NFT)
8 Broad Jumps
10 Hurdlers
6 Strict Narrow Grip Chin-ups

II.
Sumo Deadlift
10×3 @ 65% of 3RM
Speed Work
No Bounce

III.
“Pennies 2.0”
12 Muscle Ups
12 Hang Squat Cleans 225/155#
Run 800m
12 Muscle Ups
12 Hang Squat Cleans
Run 800m
12 Muscle Ups
12 Hang Squat Cleans

IV.
AMRAP (12)
50 Double Unders
15 Toes to Bar
30 Double Unders
10 Toes to Bar
Rest :60

V.
4 Rounds (NFT)
ME Waiters Walk (Medium)-Switch Hands Each Round
10 CrossOvers
5 Floor BB Hip Extensions

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Filed under 3 Rounds, accessory work, amrap, benchmark, chipper, crossfit, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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