5 x 4

Buy In: 30 Burpees

15-12-9
Shoulder to Overhead
Pistol Squats (2:1)

Cash Out: 50 Double Unders

RX: 135/85

Circuit A is 4 mins
Circuit B is 4 mins
Circuit C is 8 mins

If Circuit A is 4 mins and Circuit C is 8 mins, how many minutes will Circuit B be on it's second time round???

Only the those who make it all the way through can know!

Triple extension bench hops
Upper ISO hold.
Suitcase DL
Rogue Band Iso Abs
Spartan MBall Smash
10 DB front SQ/10 DB OV Press/ 10 DB Thrusters
15 Vsnaps
15 toe to bar
0.05 Curve Sprints

BOOM!

20 Pull ups (6 in a row:) )
45 squats (50 kg)
15 kb one arm press

For time - TC 25'

10 burpees truck jump
9 back squat @50/30
8 V-ups
7 mountain climbers
6 push-press
5 pull-ups
4 HSPU
3 squat clean

At the end of every exercise restart from the top

Lift/Skill: rope climbing review

1) WOD: 30 pull to inverveted hang
for quality

2) accumulate 5 minutes of L-sit then..

3) 15 ft. rope climb AMRAP 3 minutes

Score for the AMRAP

Kuperkeikkoja
Kärrynpyöriä
Puolvoltteja
Voltteja

PkWOD: 2000m row, 20 burpees, 2 miles assault bike, 20 burpees, 1000m row, 10 burpees, 1 mile assault bike, 10 burpees, 500m row, 5 burpees, 0,5 mile assault bike, 5 burpees. Syke 50-70%

3 x 1

For time;

400m Run

10 Deadlifts 225

30 Abmats

30 Wallballs 30lb Wall Balls with slam ball

Run 800m

10 Deadlifts 225

30 Abmats

30 Wallballs 30lb Wall Balls with slam ball

400m Run

1st time using slam ball for wall balls. A little more difficult than I expected. Thanks for the push Lori and FF Dave