Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

1. 7.23
2. 5.18
3. 3.31
4. 1.41 Total: 25.10
5. 1.38 Extra 400 Total: 27.50

12 minutes to work up to a heavy back squat 3 rep max
(245x3,265x3,275x3,295x3,295x3,305 x2)

Then
7 Rounds for time of:
20 wall balls (20/16)
5 muscle ups

Press 5x2

20" AMRAP

25 air squats

21 push press 75/55

run 400m

“Fran”

21-15-9
Thrusters 95/65 (MOD 55#)
Pull ups (MOD Green Band)

Rest 5 minutes, then,
100 burpees

Fran: 7:20
100 Burpees: 8:54
Total: 21:16

A. Power snatch: 7 sets of 3, rest 2 min
B. 4 rounds for time: 25 pushups, 15 pullups

Insanity Cardio and Abs

4 sets of 5 Back Squats @ 305 + 1 set of 4 @ 305

14:23

5 Rounds
Run 400m
15 OHS @ 40kg

Buy in : 20 mountain climbers
For time :
Run 400 m
50 squats
Run 400 m
40 sit ups
Run 400 m
30 push ups
Run 400 m
20 pull ups

Cash out : 20 burpees