Required to go slow.

Warm Up:
2x
5 Jumping Squats
15 Double Unders
10 Sit Ups

Mobility:
Sit in Squat for 1 Minute - Press knees out
PVC Pass Through

MetCon:
10 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Squats

Rest 1-2 Minutes, Then …
10 Box Jumps (12” box)
10 American Kettle Bell Swings (26 LBs)

5 rounds for time:
400m run
15 O/H squats (95# M, 65# W)

12 min AMRAP
-30 double unders
-20 wall balls 20#
-10 burpees

warm up 1 hour b ball
bike lvl 20 1 mile

50-40-30-20-10 double unders sit ups

Back Squat Lift 4

Then:

50.40.30.20.10

KBS 1.5/1pood

Double Unders

Did the 50 KBS unbroken, then broke down the rest cause I couldn't fucking breathe.

5 Rounds For Time:
15 Deadlifts (185/125)
15 Pullups

” Paleo Whiskey”
5 Rounds For Time:
200 Meter Run
20 Pull Ups (rings)
200 Meter Run
20 Push Ups
200 Meter Run
20 Sit Ups
200 Meter Run
20 Squats

Deadlift - 435
Push Press - 215
Back Squat - 345
Total Score - 995

10 rounds of
10 thrusters 95#
10 Pushups
10 Hang Cleans - even rounds only 95#
10 situps

back squat 2 rep max