5 Rounds
Front Squat 12.12.12.12.12 @ 125
HR Push-up 12.12.12.12.12
Strict Pull-up 10.10.10.10.10
Then:
50m Sprint every 30 seconds for 10 rnds

i thought i was doing 115 and was wondering why it was so hard

!50 Air Squat
1000M Row
100 DB Ground Up
50 Sit-Up

For Time

10X 100M Sprinits

30sec Rest Between Each Sprinit

For Time:

500m Row

40 Squats

30 Situps

20 Pushups

10 Pullups

*Post Times.

Day 6
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
5-5-5 -> 77,5 kg +2,5

Shoulder Press 3 sets x 5 reps
3-3-1 -> 35,0 kg

Power Clean 5 sets x 3 reps
3-3-3-3-3- > 37.5 kg --->2,5

light version

20 Pull-ups
20 Push-ups
30 Sit-Ups
40 Squats
5 rounds with 3 min breaks. Break time excluded.

As above.

light version

20 Pull-ups
20 Push-ups
30 Sit-Ups
40 Squats
5 rounds with 3 min breaks. Break time excluded.

For time:

20 push-ups, 1 sit-ups,
19 push-ups, 2 sit-ups,
18 push-ups, 3 sit-ups,
17 push-ups, 4 sit-ups,
...etc.
1 push-up, 20 sit-ups

14:32

Then...

Pull this, Jump this, Squat this

For Time

3 RFT
15 pull ups
12 box jumps 24"
9 front squats 135#

11:15

STRENGTH TRAINING

Shoulder Press 5-5-5-3-3-3

F.O.D

For time:

75 KBS (Unbroken)
30 Combo