4 Rounds

5 HSPU
10 pistols
15 burpees touching bar
20 chest to bar
25 push-ups
30 squats
200m run

• Max time is 20 minutes

Two Round Warm Up--
RD 1:
30 Double Unders
10 Push Ups
Row 500 m
Bergener Warm Up w/ PVC pipe

RD 2:

30 Double Unders
10 Push Ups
Row 500 m
Bergener Warm Up w/ 45 LBs Bar

10 Minute AMRAP
5 Pul Ups
10 Push Ups
15 Squats

Deck of cards
Black: DB bench (iso with neutral grip or regular)
Red: Low Squats (135#)
Joker: Double

For time:
Run 1200m
100 sit-ups
100 back extensions
Run 1200m

21 15 9
OHS 95lb
Kettlebell 50lb
*50 double under after each set

For time:
Run 1200m
100 sit-ups
100 back extensions
Run 1200m

12 min

5 KB Swings
10 Ring Rows
15 Abmats

Made up my own AMRAP since I arrived late and would have had to sub half of regular WOD.

3 Rounds

30 Squat Cleans 95/65

30 Pull ups

800m Run

“Thorton”

2 Rounds, 25 reps of each of the following:

Chest 2 Bar Pull ups

Med Ball Cleans 20/14

Power Snatch 95/65

Dips

Push Press 95/65

Walking Lunges

Abmats

Thrusters 95/65

20 back squats (95lbs)
400m run
35 overhead squats (15lb bar)
400m run
50 air squats
400m run