10-9-8-7-6-5-4-3-2-1
Burpees
situps
Time: 6:46

Rest 3 minutes

10-9-8-7-6-5-4-3-2-1
squats
pushups
Time: 4:01

3 ROUNDS

• 800 mt run
• 50 squats
• 30 push-ups
• 15 pull-ups

21-15-9
55lb Front Squat
Abmat situps (Anchored)

Time: 3:11

Skill Work:
5-4-3-2-1
Handstand push ups
Floor wipers

44 Calorie Row
44 Push Press 15lbs
44 Ring Rows
44 O.H. Walking lunges 15lbs
44 Ball Slams 20lbs

4 Burpee pick-ups
4 O.H. Walking Lunges
100ft Bear Crawl
8 Burpee Pick-ups
8 O.H. Walking Lunges
100ft Bear Crawl
12 Burpee Pick-ups
12 O.H. Walking Lunges
100ft Bear Craw
8 Burpee Pick-ups
8 O.H. Walking Lunges
100ft Bear Crawl
4 Burpee pick-ups
4 O.H. walking Lunges
100ft Bear Crawl

500m Row Then............... (1:59)

10 Turkish Get ups (5 each arm)
50 Abmat sit ups
8 Turkish Get ups (4 each arm)
40 Abmat sit ups
6 Turkish Get ups (3 each arm)
30 Abmat sit ups
4 Turkish Get ups (2 each arm)
20 Abmat sit ups
2 Turkish Get ups (1 each arm)
10 Abmat sit ups
Time: 13:65

5 rounds of:

50’ overhead walking lunges

21 burpees

Clean n jerk 95rx

Cindy (5 pullups, 10 push ups, 15 squats)

2 c and js

Cindy

3 c and js

Cindy
Ect....
10 rounds.

Due to a back ache I only did 50 lbs.

5 pull ups
10 push ups
15 air squats

10 min amrap

WOD:
7 Rounds for time:
3 Power Cleans (RX 205/135)
4 Hand Stand Push Ups

Post WOD:
1 minute Plank
1 minute Sit ups - did 30
1 minute Bottom of Air Squat
1 minute burpees - did 27
Hang from pull up bar as long as possible - held for 1:10