3 rounds to accumulate as many reps

48 Pistol Squats
46 DB snatches @ 22.5kg
18 TTB Strict

5X105
5X130
5X155

2 X Ab Circuit:
10 27.5 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work

5-5-5-5-5

Deadlifts

Failed on the 5th rep of 390, and felt the beginnings of a rip, so didn't attempt it again.

for time

25 x HSPU did them with knees on a 30" box
50 toes 2 bar
800m run
75 push press
150 double unders*

*did 136 consecutive double unders for a PR of 16!!!

5X50
5X60
5X80

2 X Ab Circuit:
10 33 lb weighted sit-ups
10 Hanging leg raises
15 Ab Wheel rolls on knees
20 25kg Side bends each side

Some Handstand work

2 Sled Pulls 150m w/ 90 lbs

Three rounds for time of:
Row 300 meters
20 Wallball shots, 12 pound ball
10 Pull-ups (green band)

Perform 90” ON, 90” OFF x 6 intervals
12 KB A.Swing @32/24 kg

10 M / 8 W Calories Row or 8 M / 6 W cal Bike
6 Knee to Elbows
+
max reps Push Ups

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 60-65%
(high hang, mid-patella, floor)

5X180
5X205
13X235 (352)

Pre workout

10x1 deadlift 185#

For time;

800m run
400m run backwards
800m run

400m run backwards

Post workout
3 min planks