50-40-30-20-10

DU's
Push up's
Air squats

Three rounds of:

Wall-ball, 6kg ball, 10 ft target (Reps)
Sumo deadlift high-pull, ? (Reps)
Box Jump, 20” box (Reps)
Push-press, ? (Reps)
Row (Calories)

One min per round. Count reps per round and cals for row

A few tips to ease muscle tensions and stiffness in the back of the thigh area.

Warm up, with two rounds; 10m bear walk, 10m pain walk and 5 windmill/ side

For time:
Row 5000 metres

In teams of two, each athlete must row 5 rounds of 500 metres. Rest while the other works.

Olympic lifting/ Strength Programme

Front Squat

Scaled to:

20 Handstand push-up progressions
25 Inverted Rows
30 Kettlebell swings, 12 kgs
35 Sit-ups
40 Burpees

No scaling next time for reps, maybe just weight

12 KB Windmills each side
1:00 Ab Rocker
24 Elevated Rows 20# each side
00:30 Skydiver
18 Squat Jumps

Straight Leg Dead Lift

12 Minute AMRAP:
1 Full-Court Spring (down & back)
2 Muscle-Ups (substitute 3 Pull-ups & 3 Ring Dips for each MU)
3 Burpees

Had to sub MU's