Class with Kara. Legs were shaking.

100 x Double Unders
100m Run
4x Rope Climbs
100m Run
30x Front Squats
100m Run
100m Farmer’s Carry
20x DB Snatches
100m Run

5 rounds

50 DU
10 PP
10 OHS
10 DL
10 Thruster

5 Pull-Ups (body-weight for a few rounds, then with band assistance)
10 Push-Ups
15 Squats

Morning (Academy) 3 mile run through the hills/body weight excercises

3 rounds

15 DL
10 Cleans
15 Box Jumps "24
10 Burpee over bar

21-15-9
HSPU
Wall Ball, 30/20
TTB

4 Rounds For Time:

400 Mts Run
24 Back Squats 84kg
24 Push Jerk 61kg

3x5 squats 135 lbs
2x5 deadlifts 205 lbs

A) PC TnG x 5 emom - 55% 1RM - 8 min
SCORE: 165#

B) PS TnG x 3 emom - 62% 1RM - 8 min
SCORE: 135#

+

4 Sets:
Russian Swing heavy x 10-15 (85# DB)
15 Ring Dips
25 DUs AFAP
-R2M active-
SCORE: Total Time = 10:21 Working Time = 7:21

Notes:
- elbows through at top on PC - form over weight
- work on game pace reps for PS, adjust hip angle for TnG, keep feet still
- add weight per set if you can for KB
- record times per set for intervals

For time:
100 Deadlift (165/115)
3 Burpees EMOM

RX. 7:55.
Breakdown: 20, 15, 10, 10, 11, 11, 12, 11