7 rounds
15 sit up
15 back extension
15 air squat
15 burpee

Handstand Walk Practice
Spend 10:00 on Technique and Positioning

E2M for 16min
Power clean x3
Build up to heavy
+
10min amrap
3-6-9-12...
Burpee box jump
CTB

Macho man as long as possible (min 15')
3 PC @80/60kg
3 FS @80/60kg
3 Jerks @80/60kg

30-20-10
Box Jump @70/60 cm
C2B
1 Squat Snatch @60/45kg every minute

300m Row
20 Walking Lunge
12 Toes to Bar
2 Rope Climb

• 10-10-10 of:
BB Push Press
10RM
90% 10RM 10-10 reps

pushupapp
squats app
clean and jerk
situps

• 5-5-5-5 of:
BB Back Squats
5RM
85% 5RM 5-5-5 reps (33X1 tempo)

Bendley row reps: 10-10-5-5-3-3-3. Rest 90 sec.

8 Rounds
30 Double unders
10 Pull ups
3 Ground to overhead

• was suppose to go every 90 sec for 15 min but got thrown off my time at work.