Rx'd

For time:

Females complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total
Then, males complete:
100 double-unders, each
75-calorie row, total
50 dumbbell step-ups, total

F - 30-lb. dumbbells to 20-inch box
M - 45-lb. dumbbells to 24-inch box

3 Rounds
20 Lateral bar burpees
30 Wallballs 30/20lbs

60m Sprints - on track - 9x60m - 8.10, 7.78, 7.88, 7.62, 7.72, 7.68, 7.56, 7.50, 7.63

All Levels

Warm Up
3 Rounds
300m Run
10 Shoulder Dislocates
10 Air Squats
10 KB Swings

Skills
Practice for 10 min:
Pull Up Ladder (strict):
6-5-4-3-2-1
Push Up Ladder:
12-10-8-6-4-2

Workout
For Time:
50 Alternating Overhead Lunges (35/15)
50 Deadlifts (155/115)
50 Wall Balls (20/14)
50 Sit Ups
50 Alternating Single Arm DB Power Snatch (40/20)

Advanced: (45/25), (Bodyweight), (50/30)

5 Power Clean @ 60kg
5 burpees

12 x 90s rounds:
3 front squat
40m farmers walk @2x 45kg
Rest is time left from 90s

Squats:
4x3@100kg
4x3@90kg
4x3@80kg

5 X 3 reps
Add weight each set , full reset before every rep!

Bench Press, Push Ups, Pectoral, Chest Incline etc

for time:

100 KB Swing (32/24)

50 x amerikkalainen etuheilautus, 24 kg
50 x pystypunnerrus tangolla
50 x kirvesmies, 12 kg kuula
50 x vinopenkkipunnerrus, 50 % omasta kehon painosta
50 x wall ball, 3 m / 10 kg pallo
50 x ojentajapunnerrus kuminauhalla
50 x istumaannousu