"tabata awesomesauce"

4 minutes of tabita's (20sec work, 10sec rest) of:
Ring push-ups
Box jumps at 24"/20"
Shoot-throughs
Air squats

Keep track of lowest reps for each round
Add up each lowest number for total number

For time (15 min cap)
150 Hand Release Push Ups
Every Minute, on the minute 5 Back Squats at 50% of 1RM

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

1 rep short of 7 rounds

4 Rounds of:

400m Run
10 Pull Ups
10 Burpees
10 Box Jumps (24,20)

4 Rounds of:

400m Run
10 Pull Ups
10 Burpees
10 Box Jumps (24,20)

1.9km Block Run

ME Lower Body:
Front Squat- Find 1RM - failed one attempt at 195; got 185 decently. should have tried 190

Assistance:
Glute Ham Raises 4×10
Pull Throughs 2×25
Good Mornings 3×10 @85lbs
GHD Situps 3×20

3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM (55lbs)

5 minutes Rest:

15 minute AMRAP

5 HSPU - used ghd

10 HPC 135/95 (100)

Shuttle Run 5,10,15m

3 rounds for time:

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

3 Shoulder Press on the minute for 9 minutes at 60% of your 1RM @45#

5 minutes Rest:

15 minute AMRAP

5 HSPU @3abmats

10 HPC 135/95 @75#

Shuttle Run 5,10,15m