Spend 7 minutes working through:
30 pass-throughs with a PVC pipe
Left and right leg split progressions

15 pull-ups
10 ring dips

5 rounds

THEN

1000 m Row - completed in 3:33

Skip 30 sec. x5
10 Wrist Rollers
10 Reverse Curls
Skip 30 sec. x5
10 Drag Curls
10 Finger Curls
Skip 30 sec. x5
10 Towel Curls
20 Calf Raises
20 Upright Row

x3Rounds

250m row
15 db squat 25lbs
15 pushups
15 db squat 25lbs
250 row

5-3-1
60-70-80kg

• 10 Bench Dips
• 10 Shoulder Press
• 4 min. DB Jog
• 10 Floor Presses
• 10 Deadlift
• 4 min. DB Jog
• 10 Leg Curl
• 10 Dumbbell Clean
  • 4 min. DB Jog
• 10 Shoulder Press
• 10 BI Lateral Kickbacks
• 10 Thrusters/Clean & Jerks
• 10 Skull Crushers
• 10 Tricep Crunch

X3Rounds

Warm up stretches

3 rounds of:

15 box jumps "20
225m run
15 burpees
225m run
15 flutter kicks (4 count)
225m run
15 pull ups
225m run

Cool down strecthing

30 sec. Plank
10 Burpees
10 Straps
- Cycle 4 min.
10 Supermen
10 Back extension w/ Ball
10 Renegade Rows
- Cycle 4 min.
8 Chin-up
8 Inverted Rows
20 Close-Grip Floor Presses
20 Front Squats

For time:
20 pull-ups
Then, five rounds of:
7 hand release push-ups
60 kg squat clean, 7 reps
Then:
20 over the bar burpees

12 Minute AMRAP

150 Wall Ball 9' #10
90 DU
30 MU