Weighted pull up
3x5
Max BW: 16

3 rounds for time:
21 front squats (75#)
40' handstand walk (mod to 20 wall walks)
30 GHD sit ups
40' handstand walk (mod to 20 wall walks)

Bench Press
5X8 #185

Worked up to a 3RM #230

8 Min AMRAP
5 Situp
10 Boot Strappers
15 4 Count Flutter Kicks

8 Rounds + 20

30 American Swing 24/16kg

30 Box Jump

30 Hang KB Snatch 24/16kg

30 Box Jump Overs

30 Hang Squat KB Clean 24/16kg

90DU

*180SU

TC: 14min

5 rds

5 Push press 70/50 kg (70 kg)
10 Wall ball
10 Bar over burpees

5 x 5

5 Rounds for time:

5 Dips
10 Double Unders
2 Shoulder Pulse
5 Burpees
10 Situps

11:09

Every 3min.:
400 Meter Run
12 Toes to Bar

• Hitain kierros on tuloksesi.

10 Minute AMRAP
15 Wall-Ball (20#)
5 Pull-ups

10 rounds + 15 Wall-Ball

Do as many Front Squat sets of 10 as you can @ 205 - the goal is 10 sets
When you can't go any further, switch to back squats

5 sets FS
5 sets BS

5x5 Strict Neutral Grip Pull Up + Dips

5 sled pushes down and back - high handles w/ 3 plates