"Walsh"
4 Rounds of:
22 Burpee-Pullups
22 Back Squats 80/60kg
Run 200m with a 20/15kg plate OVERHEAD

1 mile run
50 OHS @ 60kg
100 GHD sit ups
150 DU's
50 SDHP @ 60kg
100 box over jumps

10 rounds of:
100m SWIM
20 PUSH-UPS

5x
200m soutu
6x boksiburbee

Metcon: Deck of Cards

Spades – Air Squats

Diamonds – Atomic Sit Ups

Hearts – Ball Slams (20/14)

Clubs – Burpees

Joker – 800m Run

lämpät korottaen

5 rounds as many reps as possible:

• Run 1 minute
• Squat 1 minute

Team of three:

• 10min max Sled Push (25kg/15kg)

• 4min rest

• 10min max DB Pushup Box Overs (35lbs/25lbs)

• 4min rest

• 10min Cal Row

42/30/18
for time:
Wall ball
Sumo DEADLIFT high pull 40 kg
Box JUMP 61cm
Push Press 40kg
ROW cal.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 50 reps