1,6 km running

5 pull ups, 10 push ups and 15 squats for 20 rounds

1,6 km running

3 rounds
Rest between rounds same that you use 1 round.

12 deadlift
9 hang power clean
6 front squat

50-40-30-20-10 reps
Burbee
Sit Up
Push Up
Squat

150 burbees for time

Every 12 minutes for 36 minutes (3 rounds):
1000 m row
10 burpees
20 push ups
30 KB swings
40 sit ups
50 air squats

Jump pull ups 100
Push ups 100
Sit ups 100
Air squats 100

50 V-ups
50 supermans
1:00 L-sit

3 RFQ
10 DB split squats R 25kg's
10 DB split squats L 25kg's
25m OH sg DB Carry R 25kg
25m OH sg DB Carry L 25kg
15 Ring rows

Warm up
2 rounds
9 sit ups
6 DB snatch
3 burpee box jump overs

WOD
2 RFT
50 sit ups
40 DB snatch 50/35
30 burpee box jump overs

• workout should take between 15-20mins.
• if first round takes longer than 10 mins scale reps for seconds round (30-20-10)
• scale for burpee box jump overs is burpee box step ups.

Warm up
3 Rounds
250m row
10 seated DB press
10 PVC pass through

Push Press
E2MOM x 6
8 reps

*Each round to be done unbroken. Adding weight at least 2-3 times.

• Do 2-3 warm ups sets of 10 starting at barbell weight.