10-1 chin-ups
10-1 ring push-ups
20 sec chin hold
20 sec dip hold
10-1 box jumps

cool down with rows, bro curls

strict press

4 Sets of:
6-8 Front Squats @21X1
rest 60 seconds
10-12 DB External Rotations @2020
rest 60 seconds
15-20 Partnered leg tosses
rest 60 seconds

WOD = 17:00 minutes
1000m Row
20 Overhead Walking lunges (45/25) - used 35#
30 Burpees
20 overhead Walking lunges (45/25) - used 35#
800m Run

3 Rounds, 1 min for max reps at each exercise: 15 seconds to move to next exercise.

KB Swings @ 8
Box Jumps @ 14”
Push Ups
Skips
Bar Bell SDHP’s @ 15

*** 1 min rest after each round.

AIM: Get as many reps done as possible at each station.

Open Training:
Pistols
Handstand Push-ups
Deadlifts
Power Cleans
Snatches

Back Squat 5-5-5-5-5
[185-185-185-195-200]

AMRAP in 10 minutes:
Run 200m
12 Kettlebell Swings (53/35 lbs) <--> 40 lb dumbbell
7 Pull-ups
[3 rounds + 1 lap]

Jumping pull ups
KB swing 24 kg
MB throws 20 lbs
Sit ups
Burpees
SU

Metcon:

4 Rnds: 15 Shld 2 OH (135lbs), 20 Box Jumps (24"), 25 Situps

Time - 13:09

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Made it 36 squats into 4th round

Long walk over one hour

Found 2 tires that i will make into sleds

Snatch Work... needs a lot of work