20 minutes AMRAP:

30 box jumps
20 push press (115# M; 75# W)
30 pull-ups

3 rounds + 30 box jumps/5 push press (95# push press)

Rough workout.

21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Wallball @ 20#
KB swings @ 1.0 pd (45#)
Push-ups

14:28

50 Knees to Elbows

bw 166

• Rowed 1 km at better than 1:55/500m pace

• 8 Tabata intervals (30/30) all out around 430 Watts each interval

• Rowed 1 km at better than 2:00/500m pace

5 Rounds

10 Body Weight Deadlift

20 Wallball 20/14

30 Lunges

Metcon:
For time, 21-18-15-12-9:
-Clapping Push-ups
-Sit-ups

225
245
275
315
350

Felt really good. 350 is a PR.
Reps 1 & 3 were a little short, but rep 2 was great.

10 bodyweight deadlifts
20 wallbals
30 lunges

3 ROUNDS X TIME

• 10 PUSH-UPS
• 15 BURPEES
• 20 ABS
• 25 SQUATS
• 30 JUMPING PULL-UPS

5 Rounds

10 Body Weight Deadlift

20 Wallball 20/14

30 Lunges

5 rounds for time of:

Overhead lunge, 50ft, 45#
21 burpees