Five rounds of:
400 meter run
95 pound Overhead squat, 15 reps

Walk run
30 box Jumps - 04:30

5-5-5-5-5 DeadLift

1: 35 kilos
2: 45 kilos
3: 55 kilos
4: 65 kilos
5: 75 kilos

6 ABS PACK WORKOUT ★
4 rounds of:
- 30 V-ups.
- 60 Bicycles.
- 30 Weighted sit-ups.
- 60 Flutter kicks.
- 30 Toe touches.
- 60 Mountain climbers.
- 30 DU.

amrap de 15 minutos de:

• 8 flexiones de brazo
• 8 sentadillas
• 8 abdominales (flectando rodillas)
• 8 burpees

Resultado: 8 rondas + 2 flexiones de brazo
en la flexo-extensión de codo me sentí un verdadero asco.
objetivo: ir mejorandolas!

3-3-3-3-3
Front Squat

1-2-3-4-5-6-7-8-9-10
KB Snatch w/s
K2E
Front Squat (65/95)

5 minute amrap 5 hang cleans at 95# 10 dble unders
2 minute rest
5 minute amrap - 3 hand release burpees 6 power cleans

first rnd got 8 rounds second 5 got 7 rounds and 3 burpees

"Coe" 10 rounds for time, of:

10 Thrusters 95/65 lbs
10 Ring Push-ups

every minute do that amount of 10 metre runs
minute 1 do one
minute two do two
etc

1000m row
50 ab mat sit ups
40 push ups
30 28" box jumps
20 bar hop burpees
10 Pwr clean and jerks at 165
100 dble unders

Back Squat Challenge-Lift 5

Then:

50 Double Unders “Buy In”

10.9.8.7.6.5.4.3.2.1

Burpee Box Jump 24/20

Burpee Pull-up , I did jumping pull ups

50 Double Unders “Cash Out”