5x
12 DB bench press
10 Pull-up

3x
10 Shoulder press (barbell 20-30kg)
10 Push-up

3x
10+10 Banded chest flyes
”21’s” Bicep curl

Quick workout and SHORT rest’s between all sets!

this kicked ass

Handstand hold
Hand release push ups
To failure for 5 minutes, alternating

Ring hold
Burpees
To failure for 5 minutes, alternating

Plank hold
Box jumps
To failure for 5 minutes, alternating

Wall sit
Jump rope
To failure for 5 minutes, alternating

50 box jumps
50 jumping pull ups
50 kb swings 50lbs.
50 lunges steps
50 knees to elbows
50 push press
50 back extensions
50 wall ball
50 burpees
50 double unders

25:00

15min AMRAP of:
* 5 HSPU
* 10 alternating pistol squats
* 15 pull-ups

12 Minute AMRAP.

-150 Wall Ball Shots (14 lbs to 9' target)
-90 Double Unders
-30 Muscle ups

5 RFT of:
6 handstand push ups
12 pull ups
24 lunge steps w/ 35lb. DBs

12:03

"Jack" AMRAP in 20min. of:

10 push press at 115lbs/75lbs
10 kettlebell swings at 1.5pd/1.0pd (55lbs/35lbs)
10 box jumps at 24"/20"

did worse than last time... Lower back is still messed up

20 Minute AMRAP

7 - Push Press @135lb
10 - OH Squat @135lb
15 - GHD situps
7 - Box Jump @ 30"

In the words of TMFK “It’s Deadlift Friday People”!!!!

Deadlift 10.5.10.5.10.310.3.10.1

10′s @ 50% of 1 RN or BW

5′s @ 70% of 1RM

3′s @ 80% of 1RM

1 @ 90+% of 1RM

Rest then opt.:

15 min AMRAP

3 BWDL

30 DU’s

200m Run

I did 215lb for my 10's 275lb for my 5's 335lb for my 3's and 375lb for my 1. Then I did 275lb for my WOD and I got 7 2/3 rounds in. I think I could have done more but my calfs were cramping in the begining.