Squat 3x5
225# (back felt good)

Complete 8 rounds:
5 Lateral Hops - 20 inch height
20 yard sprint

*Rest 90 seconds between rounds

*Alternate starting sides every round
*Start on the side of the box and perform a lateral jump over the 20 inch height landing in a good athletic position on the other side, and repeat. On the fifth jump land and transition into a 20 yard sprint.

I 86'd the rest. Was feeling energetic. Finished in 3:06

 3 - 5 Minute rounds

Switch on the minute

Burpees
SDHP #55
KB Swings #53
Ring Dips
Wall balls #20

Handstand progressions

Timed handstand hold
Handstand rock to lift hand off ground- count consecutive alternating hand lifts

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups 45

Push-ups 65

Sit-ups 107

Squats 114

Tabata Something Else

20 seconds of work, 10 seconds of rest for 8 rounds for each movement. Move to the next movement after the 8th round with only the 10 second rest between movements. Score is total reps.

Pull-ups, RR

Push-ups

Sit-ups

Squats

Deadlift 5.5.3.3.1.1
125/145/165

5 min rest:

DU 50.40.30.20.10 (over bar jumps)

HSPU 10.8.6.4.2 (box)

800M Run
21 Burpees
42 Air Squats

400M Run
15 Burpees
30 Air Squats

800M Run
9 Burpees
18 Air Squats

5 Rounds for time of:

200M Row or Run
20 Box Jumps (21")
200M Row or Run
20 Pistols (10R/10L one legged Squat)
200M Row or Run
20 Kettlebell Swings (35#)
200M Row or Run

12min amrap
15 hang power cleans 95#
30 double unders

5+15+24

60m sprint interval - 8x60m - avg time 8.4 - awful!!!