30s on, 10s off, 2 Round
7 exercises, 10 mins

Burpees
Squat Hold
High Knees
Plank Hold
Mountain Climbers
Up & Down Plank
Plank Crunches

1 Minute on - 30 Seconds Off

Battle Rope
WBS
Abmats
Jump Rope
Toes to Bar - K2C

1 Minute Break
Repeat Twice

AMRAP
2 Muscle-ups progressions
4 Handstand Push-ups
8 25 lb Kettlebell swings

For time:
30 Bench Press @ 185#
800m run holding 20# medball

10:56

21-15-9-9-15-21 Deadlift/Burpees

21-15-9 Deadlift at 95lbs
9-15-21 Deadlift at 85lbs

22 minutes on the treadmill for distance.
2.53 miles
Strength:
54321 of Front Squats. Increase loads to a 1RM
135/155/185/205X1/205
then 5X3 Front squats at 135lbs 4 secs down 1/4 bounce and drive out.

Strength

Squat 10×3 -#100lbs

Rest 1:00 between sets

Wod

3 Rounds

500m row
40 Double Unders - 10
15 Burpees

14:07 min

Strength

Bench 5×5 - 65lbs

Wod

“Nancy“

Five rounds for time of:

400 meter run

Overhead squat, 15 reps (95/65) - 33 lbs

*20 minute cap

18:53 min

5 Rounds for Time

12 Deadlift
9 Front Squats
6 Push Press

65# = 10:55

10 - 8 - 6 - 4 - 2 Squat Cleans
50-40--30-20-10 Dbl Unders

53# = 9:08