400m run
15 thrusters @40/25
15 pull ups
400m run
9 thrusters @40/25
9 pull ups
400m run
3 thrusters @40/25
3 pull ups
400m run

BS: 3x3 (80%, 85%, 90%)

1 round for time:

1000m Row
50 x Thruster (20kg)
30 x Pull up

21-15-9 for time...

HSPU
Ring Dip
Push Up

A.

Three sets of:

Deadlift x 6-8 reps

Rest 60 seconds

Bottom’s Up Kettlebell Walk x 25 yards each arm

Rest 60 seconds

Double-Unders x 60 seconds

Rest 60 seconds

B.
In teams of two, alternate sets to complete four each of:

10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings

Overhead squat 10-5-3-1-1-1-3-5-10 reps

Part A:
"Bring Sally Up”(back squats)

Part B:
15min. AMRAP:
15 Cal Row
10 Burpees
5 Thrusters(135#/95#)

Warmup:
- Mobility
- 100 situps for time

“Chipper”
Metcon(time)
-120 jump rope
-50 squats w/med ball or kettle bell. If you want to make it really hard use a barbell with some weight.
-40 box jumps(24inches for men, 20 inches for ladies)

-30 overhead lunge steps with med ball, wall ball plate, dumbell
-40 mountain climbers(20 each leg)
-10 t2b

PART A:
Metcon(time)
21 – 18 – 15 – 12 – 9 – 6 – 3
-KB Swings(24k/16k)
-Burpees

PART B:(outside)
-20 x 100 meter sprints
(Sprint down, walk back)