Drop 10
For time:
50 squats, 40 lunges, 30 situps, 20 pushups, 10 burpees
40 squats, 30 lunges, 20 situps, 10 pushups
30 squats, 20 lunges, 10 situps
20 squats, 10 lunges
10 squats

3 rounds
Rest for exact amount of time as previous run interval
Run 200m
Rest
Run 400m
Rest
Run 600m
Rest
= (2.2 miles)

10 Minutes to:

Power Clean 3×3

Note: Keep same weight across all sets…you decide how heavy to go.

-then-

“Death By Pull Up”

On the minute do 1 pull up. On the second minute do 2 pull ups. Each minute add a pull up until you cannot complete the set in the time allotted.

5 Rounds for time
10 Toes To Bar
10 Hang Snatch @50kg ( did it @ 60kg)

15-12-9-6-3
Back Squat (135#/95#)

10 Rounds For Time:
3 Handstand Push Ups
6 Deadlifts (225#/155#)
12 Pull Ups
24 Double-Unders

Note: Count best Double Under Attempts 1-1 as a sub for DU’s if needed. There will be a 45 min. cutoff.

21-15-9
Deadlift 185#
DB Push Press 45#

5rds
5 HSPU
20 DU

Cover max distance = 4.4 miles
Bike 15 minutes
176 calories

7 OHs @115
14 Toes to Bar
21 2 pood kb swing
got two rounds 7 ohs / 14 T2B 11 KB