EMOM 30:00

5 pull ups
10 push ups
15 squats

Every minute on the minute:

5 pull ups
10 push ups
15 squats

10 rounds on the minute. When that failed I did 10 more rounds over the next 20 minutes.

• gymnastic warmup, activation training
• kipping t2b
• handstand, handstand walk progressions
• gymnastic strength & stability movement

2 Rounds

With 8kg Med Ball

AMRAP 2
Ground to Overhead

then

AMRAP2
Box Jump

Rest 2 mins

110 then 102

AMRAP 12

20 Swing @24

40 Double Under

4 Rounds 20 Swings

In 10Kg Battle Armor

TABATA GHD Sit Ups

8 Rounds

9,9,9,9,8,8,8,8

Double Unders (3 rounds of 30 reps)
Ring Dips (3 rounds of 5 reps)

• My double unders are getting worse. I could only string 4-5 in a row now

Run 800m

12-10-8-6-4-2
Push Press @ (60kg/40kg)
1 Waiters Walk (100m) @ (24kg/16kg)

Run 800m
Completed with 50kg push preses and 16kg Kettle bell

“Fifty Filthy”

50 double-unders - scaled to 150 singles
50 burpees
50 wall balls (20/15) - used 10 lbs
50 supermans
50 push press (45/35)
50 knees to elbows
50 walking lunges
50 kettlebell swings (1.5/1.0) - used 16 kg
50 jumping pull-ups
50 box jumps (24/20)

• 40 minutes time limit *