Every 1.30, 6rounds
5 thrusters

4 rounds for time:
15 Pull ups
15 Bar face burpees
15 Deadlifts

For time:
30-20-10 Toes to bars
150-100-50 Double unders

Warm up(10)
10 jax
10 dive bombers
10 plyo jumps
10 plank taps
100m run
10 pass thru
10 halo
10 goodmorning
10 pvc press
:30 pigeon per

Workout(16)
4/4/1=:30 work :30 rest
4 rounds-4 movements-1 minute of work/rest
rope slams
turkish get up
side shuffle-sprint
db strict reverse fly tempo 2-2

Finisher
50 around the worlds
:30 chest opener
1:00 child's pose

(Running clock)
2 Rounds (@40 kg):
500m row
5 HSPU - 15 Burpee - 15 Thruster
30 Cal Assault bike
5 Bear Complex - 15 Power Snatch
50 Wall balls

after 2 rounds, LOG TOTAL PASSED TIME
5 minutes break

then;

50kg Grace
30kg Isabel
LOG TOTAL PASSED TIME
5 minutes break

then;

1000m row
400m farmer carry @32 kg x 2
LOG FINAL TIME

Biking 15km for time

Front squat 5-3-1

Shoulder press amrap @80%

Deadlift amrap @80%

• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

5 rounds

7 man makers 2x 12.5kg db
7 squat cleans 2x 12.5kg db
7 clean & jerks 2x 12.5kg db
7 burpees
7 thrusters 2x12.5kg db
7 push ups
50m bear walk