In teams of two, complete the following:

• 8min time limit:

  • 20 burpee buy-in (split however you want)
  • then AMRAP - G2O (40kg/30kg)

Matty O and Bretto - 125 x 40kg = 5,000

TABATA the following (8 rounds each):
- burpee
- sit-up, hands to feet
- sit up, feet to hands

Work in pairs
33 Hbbs @50/35
22 Hbbs @60/45
11Hbbs @70/55
-2 min rest-
5 Rounds
9 C2B
7 Brp box overs
5 Thrusters 50/40
-2 min rest-
7 Rounds
15 Cal row
21 Air squats
12 Kb snatch 24/16

On the minute, Do 20 DU's with the remaining time filled in with 1.5pd KBS until you reach 200 KBS

I ended up doing 360 DU's. The KBS are what really ate my time.
Great WOD devised by Ameila due to my hip issue.

Snatch balance 1-1-1-1-1-1-1
65, 75, 85, 95, 105, 115, 125

Day 20 of 100 Burpee Day Challenge

Day 10 of 100 Overhead Squat Day Challenge (45lb Bar)

3RM max Front squats:
3-3-3-3-3

Then
9-7-5
Front squats (80% of 3rm: 125#)
kettle bell swings (55#)

4 rounds for time:

10x tire flips
10x burpee box jumps
10x db snatches 25#
10x lunge jumps
400m run

whew the burpees were bad and the runs

Warm up
Band spints
Dynamic warm up
Institute of Silly Walks Practice ;)
10mins

8 min per Circuit (FOR TIME / AMRAP / PYRAMID)

FOR TIME
50, 40, 30, 20, 10
Double Unders & Ab mat Sit up
* mark the time you are done, climb back up*
8 mins

2 min REST

PYRAMID
10, 12, 14, 16, 18, 20, 18...10 HEAVY REV LUNGES
10, 12, 14...20, 18, 16... Lateral raise
5, 6, 7...10, 9, 8...5 PUSH UP (STRICT)
8 mins

2mins REST

AMRAP
10 HVY KB SWING
10 HVY DB CHEST PRESS
10 T2B
8mins

FINISHER
ABS

THEN BRUNCH ;)

1 Rep Max: Front Squat
205 LBs.

*Tried 215 LBs but could not quite get it.

4x for time:
10 Supermans
10 Knees to Elbows
10 Ball Slams (20 LBs)

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