For Total Meters
10 Rounds of:
Row x 1min
Rest as needed.

This workout is rather basic - run for 10 minutes, turn around and run the same route back.

• start every 2 minutes with 20 double unders
• you must return before the clock reaches 20 minutes for your score to count.

Score is distance run - note your time as a note

3 Rounds:
20 cleans
20 Steps to 24 inch with 16kg kb hold (10 times each leg)
10 push presses

30 Minutes AMRAP
6 pull ups, run 15 yards, 12 push ups, run 15 yards.
35 Rounds exactly.
Good heart and lung session that👍

"THE 540"
For time:
50 OH LUNGES
40 PULL UPS
30 THRUSTERS
20 BURPEES
10 SQUAT CLEANS

25 minutes, Rep For Round, Dips, Push Ups, GHDSit Ups. Completed push ups on round 16. Nice👍

Sp: 5x5

Open Gym 12:15 post if coming

4 rounds with 6 reps
On count of 4 squat and then 1/4 up and then up
60% 65% 70% 70% of max FS

Front squat 2 rep max 105#
Amrap
1 minute pull ups - 13
1 minute rest
1 minute push ups - 18
1 minute rest
1 minute single under - 102