6.0 mi run

Sidewinder Mountain
Lug #53 KB to the top and then do
21-15-9
KB Swings
SDHP

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
40 high knees
30 ski jumps
20 bicycles

Metcon/*Rx(15)
100 air squats
100 *double unders-x3 singles
100 cal row/ad

home option (15)
100 air squats
100 sit ups
100 tuck jumps

Finisher
stretch and roll
100 temp tantrum

30 Front Squats (115/75)
20 Push Ups
10 Pull Ups

3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

Weekly challenge. Using a 50 minute time cap each session, 50 hrpu, 20 burpees, 20 pull ups, then 40/18/18, 30/16/16, 20/14/14 and 10/12/12. Then repeat with push ups, then with diamonds and lastly chest slappers. Got to do 10 of the 50 diamonds.

hang squat clean 4 rm
Do Not drop the bar

12 sets
x3 75 lbs push press

1 minute rest between sets

AMRAP: 15 minutes
10 wall ball
10 toes to bar
10 box jump

8 rounds

Then: 5x3 deadlift
315-315-315-325-335

- 1 RM Shoulder Press (185)

Max rds unbroken (95/65) 85
-1 shoulder press
-1 push press
-1 Jerk

9 + 1 jerk

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40 T2B