Run through a pack of of cards...

Hearts: Burpees

Diamonds: Pullups

Spades: Toes to Bar

Clubs: Abmat Sit ups

Joker: 800m run

Ace:14
King:13
Queen: 12
Jack: 11

For time:

800m run
40 SBGU
600m run
30 SBGU
400m run
20 SBGU
200m run
10 SBGU

AFAP

scaled: jumping pull-ups
scaled: knee push-ups

AHAP (As Heavy As Possible) 7 sets, 1 rep each
Weighted Pull Ups
+
Front Squats

Result:
6.25 kg
40kg

Tuesday 19th June

3 Rounds For Time

• 30 double-unders
• 25 wall ball
• 20 KB Swing (24kg/16kg)
• 15 Push-Ups w/ clap
• 10 Pull-Ups
• 5 Clean & Jerk (50kg/30kg)*

I went with 32kg KB for the swing and unfortunately didn't dare 50kg on the Clean & Jerk which is a shame because 30-kg was way too easy.

Cardio W-Up
Mobility Circuit
BB W-Up
2x4 BB Deadlift (225#)

5 Rounds:
4 BB Deadlift (255# - 255# - 255# - 255# - 255#)
15 Stability Ball DB Pull-Over & Fly (20# - 20# - 20# - 20# - 20#)
16 BB Roll-Out

5 Rounds:
5 BB Jump Squat (145# - 145# - 145# - 155# - 165#)
1-min** Ladder
18 CrossFit Sit-Up

** Each round add 5-sec to Ladder time.

@ 30k

5 rounds of 5 Deadlift (100k) + 10 plyo pushups

then

50 burpees

AMRAP 20min:
400m Run
20 Pull Ups

Score: 3 rounds, 400m & 9PU

Run 2-mi
Rest 9-min
Run 2-mi

Add both intervals times to calculate total. Do not include 9-min rest.