#Strength
3 @ 9 ; 1/2 load drop (-20%) of:

• BB deadlift (from blocks)

“Jack Daniels”

1,000/800 Meter Run

50 Thrusters 50/40

30 Pull-ups

For Time:
3 rounds
300 m row
10 KB Russian Swing 16 kg
5 T2B
10 Push Press 20 kg

20min AMRAP

10 pull ups
10 T2B
20 box jumps
100m run

2 Rounds for quality
Top of dip hold – Accumulate 20 to 30 seconds
Hanging L-sit hold – Accumulate 20 seconds
Bottom of dip hold – Accumulate 20 to 30 seconds
GHD back extension – 10 to 15 reps

10-25-10

Burpees
Mountain Climbers
High Jumps

15' Gymnastic skill
Handstand push ups

Rest 5 mins
6 Rounds for time
10 hand stand push ups
10 front squat 60/40

10 rounds

250m row
5 strict pullups
10 pushups
15 air squats

1) 1000m (coopertempo)
rest 3min
2) 5x (400m run, 200m jog, 100m run) (2min rest between sets)
rest 3min
3) 1000m (coopertempo +)

100 air squat
100 push ups
100 du
100 pull ups
Time cap 15 min
Все что не доделано прибавить в виде секунды