10 rounds
1 strict pull up
1 L sit pullup
1 around the bar
1 knees 2 elbow
1 muscle up

10 min AMRAP:
1000 x Single jumps (Jumprope)
Double Kettlebell Clean & Jerks until the time ends

Start by doing 1000 single jumps, pick a weigth on the kettlebell that will be challenging for you.
Score is the number of reps you made of Clean & Jerks // Coach

30-25-20-15-10-5
GHD Sit-ups (i subbed abmat for most of these...no GHD for me today)
Back extensions
Knees to Elbows

200m run or 250m row after EVERY round.

5 Rounds for time:
200 m Sprint
20 x Squats

Post time!

3..2..1..GO!

20 min AMRAP

10 BWDL

15 Wallball 20/14

200m Run

7 Rds + 1DL......... It was F'in hot outside.

6.69 Miles

Katy Trail run - loved the shade and more scenic too.

Averaged 8:17 - would have liked closer to 8 minute splits

Push Press
3 reps with 1 minute rest, 10 rounds

Warmup

5x45
3x65
3x95

3x95, 10 rounds

HS Holds with assistance

A: Ring pull ups pronated 3xMax
B: SA Kb rows 2set/arm
C: DB pommel raise 2set/arm
D: SA db koncentrations curl 2set/arm
E: DB biceps curls 1xMax

Run 1 Mile: 8:40

3 rounds for time of
50 thrusters (45lbs)
35 pullups (ring rows)

5 Rounds
- 15 Tire Flips (~250-300#)
- 20 Sledge Hammer (16#)
- 20 Double Kettle Bell Snatch
- 20 Jumping Pull up to Walkout Alt Push Up