elbows on ground, aim for 2min

2 rounds: 30sec work:20sec rest

10 rounds of
5x row (aim over 150m)
5x broad jumps

4min rest between

Back squat up to 1-5RM.

2km cycle time trial - 02:23
2min rest
5 rounds for time
9 deadlift at 70kg
18 walking lunges
- 06:36
4min rest
2km cycle time trial - 02:26

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups (2010 Games Standard "Hand Release")
15 Box jumps, 24/20" box

**I completed 6 rounds, +2 push ups - 100 lb Deadlift, 20" Box Jumps

9 Dead Lifts @ 155lbs
12 Push-Ups
15 24" Box Jumps

AMRAP 15

1.3km run

5x10 rack pull, 30kg

5x10 seated row, 26kg

5 rounds of:
10x goblet squat, holding 20kg kettlebell
10x each arm; landmine
30s pushup position, followed by max. pushups (I got to 10)
30s rope battle
60s airdyne cycling at 60rpm

1.3km run

For time

Swim 400m 6:02
Cycle 8km 18:42
Run 4km 11:16

Note to self, race on bike don't just ride

Circolo 4 Dunbell

21' amrap
15 dunbell thruster
10 dunbell american swing
5 HSPU
200 Run
15 push up
10 dunbell snatch
5 box jump
200 mt run

70 double unders
60 wall ball
50 burpees
40 KBS 53#
30 pull ups
20 goblet squats 53#
10 hspu