4 x 6-8 Reps BackSquat

For Time:
50 DU (2:1 Singles)
21 KB Swings (1.5pd / 1.0 pd)
21 Pullups

Buyout: 100 situps, Tabata style (20sec on / 10sec rest)

45 sec work 15 sec rest
Min 1 pull ups and pushups
Min 2 hang grip from bar
Min 3 burpees
Min 4 HSH
Min 5 AB
Min 6 KBS 16 kg
Min 7 DB press sitting down 2x15kg

Backsquat 4x6 (135, 185, 225 (got 4), 225 (got 3))

Backsquat 1x15 (135)

WOD

3 rounds of:
50 Double-unders
21 KB swings (40lbs)
12 Pullups

2 Squat snatch

Front Squats
5 Sets of 5 reps at Monday's ending weight - #10. #105 - 5 sets

Push Jerk
5 Sets of 5 reps at 11-5-12 weight +#5. #100 - 5 sets PR

“E-Brake”
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike

• For Time:
Pistol Squats 50 reps
Burpees 50 reps
Double DB Front Rack Walking Lunge (2X22.5/15Kg) 50 reps
Pull Ups 50 reps
BB Overhead Squats (40/30Kg) 50 reps

4 Rounds, not for time.

Go all out on the assault bike, and try to keep a good pace through the rest

• 10 Cal assault bike
• 2 Pegboard ascents (3m)
• 5 Sandbag over shoulder (70kg)
• 30 m. sandbag front carry

Blah blah bleee

Split Jerk - 135#

4/min
15 min