10 Muscle Ups
15 Body Lowers
20 HSPU
25 Ring Rows

Warmup -
Run - 800m
KB Swings x 20
Push-ups x 20

5 Rounds of for time
Dead Lift x 10 (75lbs)
6' Long Junp x 5 (5' avg)
Sprint x 100m

HR MAX -187
HR AVG - 132
688 Cals
11:00 in the zone -144-161

Come in and see because there are options, but I won’t tell what they are until you get here.

Opt 1- Run

Opt 2- Deadlift I chose opt 2!

Both have some Burpee’s

4 Rounds for Time
10 Toes to Bar
20 OH Walking Lunges w/ Plate 45#
30 Kettlebell Swing 1.5pood
40 Double Unders

Overhead Squat 1rm. 130lbs PR by 5lbs I'll take it!

5 min rest then:

15 min AMRAP

5 OHS 95/65

10 Pull-up

200m Run

6 plus one ohs!

12-9-6-3
front squats (95/65)
bar roll-outs
barbell length broad jumps

3 Rounds
1 minute at each station:
9kg Wall Ball
35kg SDHP
20inch Box Jump
35kg Push Press
Row
Rest

2-2-2-2-2-2-2-2-2-2 deadlift
Rest 60sec. in between

315lb. for all 20 reps.

Back squat 315
Shoulder press 185
Deadlift 335

Total: 835

Angie:
100 pull ups
100 push ups
100 sit ups
100 squats

20:00

Then: 3 rounds
15 hang cleans @ 135lbs.
15 burpees