TRX work

3 rounds x10 pistol squats each leg
rest

10 rows
5 bicep curls
until fail then rest

400m Run

50Pull-ups
200m Farmers walk 1.5pood kb each hand
50 Dips
100 Push-ups
50 K2E
100 Abmat sit-ups

400m Run

400m Run

50Pull-ups
200m Farmers walk 1.5pood kb each hand
50 Dips
100 Push-ups
50 K2E
100 Abmat sit-ups

400m Run

Three rounds for time of:

Run 400 m
30 Overhead Squats, 75 lbs / 45 lbs
21 Pull-ups

AMRAP in 20min of:
5 HSPU on parralette
10 toes through rings
15 med ball cleans @ 20#

Did normal HSPU, no parralette

7 rounds + 6

10 rounds:
10 ring pushups
10 thrusters @ 35# dumb bells

400m run

50 pull-ups

200m Farmer’s walk (1.5p/1p or 45#/35# plates)

50 dips

100 push-ups

50 knees to elbows

100 sit-ups

400m run

AMRAP 10:
12 Box Jumps (24, 20)
9 Dead Lifts (185, 135)
6 Over the bar Burpees

L3: (155, 105) (24, 20)
L2: (135, 95) (20, 15)
L1: (95, 65) (20, 15)

5 RFT:
250 meter row
20 Abmat sit-ups
20 Push-ups
20 Walking Lunges

*22 minute cap
L2: 20 Knee Push-ups
L1: 4 Rounds only; 20 Knee Push-ups

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg