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

Track & Field
2 Laps of the Infield + Dynamic Stretching (Warm-up)
Some Sprinting Drills and pop-ups
3xLong Jump Takeoffs (5.27m, 5.20m, failed attempt)
Gymnastics (Glide Kips, Pull-Overs, Handstands)
1 Lap of the Infield + Static Stretching (Cooldown)

5 pullups
10 pushups
15 squats

4 Rounds for time:
Max Rep Bench Press at 85% 5RM (150 lbs)
Max Rep Ring Rows
3 min Rest
4 Rounds:
Run 500m
Rest 2 minutes
[8-7-12-12]
[2:12-2:13-2:12-2:08]