AMPRAP
5 pull-up
10 push-ups
15 squats

As many reps as possible in 5 minutes of:
Box Jumps- 24/20"

Partner WOD w/ Rick. You perform 1 whole round, I perform 1 whole round.
7 Rounds (each person will do 7)
- 7 Tire Flips
- 7 Tire On Top Jumps
- 7 Tire Sit Ups
- 7 Tire In/Out Jumps

5 rounds for time:
250m row
15 burpees
10 KB swing 24kg
5 pullups

15 min amrap

5 mu
5+5 barbell row
1min easy rowing

Speedzone
1000m row
as fast as possible

Rest: 5 min

Long row:
30 min row @24sr

AFAP

100 DU
75 American Swings @24/16
50 Thrusters @barbell
25 pull-ups

TEMPO BACK SQUAT (20X1)

3 x 8

Heavier than last week.

Post loads to comments.
Exposure 3 of 8

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For Time:
60 Double Unders
15 Push Jerks 135/95
50 Double-Unders
12 Push Jerks
40 Double-Unders
9 Push Jerks
*8 minute cap

This should be a sprint today, unbroken at best. Get warmed up and hit the ground running. If you don’t have Double-Unders, then scale to Singles or 20/15/10 attempts. Scale the load accordingly so that you can perform each set quickly.

Post time and Rx to comments.

3 RFT
3 OHS
6 Shoulder to Overhead
9 Dips
12 HRPU
(65/95)

RX

4 rounds, start every 4 minutes

10 Push Press @ 1RM Shoulder Press
1 Corridor Sprint
10 Box Jumps