A,
Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 5 L/5 R.
--then--
4x 5 L/5 R within 20% of todays heavy

B,
For time:
Run, 1 mi
10 Back Squats, 75% 1RM
Run, 800 m
30 Box Jumps, 75/60cm
Run, 400 m
50 Toes-to-bars
Run, 200 m

Goal
Sub 25 mins

C,
3 rounds for quality of:
Banded Lateral Walk, L 15m/R 15m
Static Bird Dog Hold, L 20 sec/R 20 sec
10 L/10 R Internal Hip Rotations

Internal Hip Rotations- alternating

Five rounds for time of:
Deadlift x5 (120kg)
Sit-ups x25

Complete as many rounds as possible in 12 minutes of:

Burpees x10
D.U. x25

5 rounds of:
5 Rope Climbing (3m)
15 burpees
20 Air Squat
Note: This workout is not for time. Complete the 3 rounds with the best push up (for burpees), squat tech. for Air Squats and Rope Climbing technique.

For time:
3 rounds for time:
500m Row
K.B. Swings x20
Overhead Walking Lunges x10 (15/20)

21-15-9 reps of:
Deadlift (102kg)
HSPU
For time

Practise hand-stands. Do wall climbings until you can take your foot off the wall and stay for a couple seconds in a hand-stand position.

For time:
Row 500 meters
150 Double-unders
50 Burpees

For time:
40 - 30 - 20 - 10 reps of:

Sit up
Chest to bar
D.U.

400m Run
28m KB Front Rack Carry (heavy)
15 Wall Ball @9/6kg
15 Box Jumps 60/50cm
5 Pull-Ups

600m Run
28m Suitcase Carry (heavy)
12 Wall Ball @9/6kg
12 Box Jumps 60/50cm

800 Run
28m Sled Push

400m Run w Medicine Ball 9/6kg
28m Suitcase Carry
9 Wall Ball 9/6kg
9 Box Jumps 60/50cm
5 Pull-Ups

600m Run
28m Front Rack Carry
6 Wall Ball 9/6kg
6 Box Jumps 60/50cm

400m Run a.f.a.p.

TC: 40min