regular hit the deck

3 RDS

Run 800m
30 Pull ups
10 Strict HSPU

Group warm up, then,

6 Rounds

200m Run – w/ 25/45# plate

10 Toes 2 bar MOD K2E

10 Box jumps 24/20

10 Ring dips MOD purple band

Time 23:25

warm up with 500m jog, 20 lunges, mountain climber walk, stretches.

w.o.d.
500 m run
20 push ups, 20 burpies , 20 lunges , 20 pull-ups
3 rounds

warm down skip, light jog

3-8 strict HSPU

For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75 lb.
50 dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75 lb.
75 sit-ups
5 rope climbs, 15-ft. rope

Välipäivä.

Front Squat 45# x 10, 65 x 8, 75 x 5, 75 x 5 [2-1], 75 x 5 [2-1]

WOD:
Front Squat 10 - 1 @ 75#
Burpee's (Going easy) 1-10

Time: 10:36

20 Ghd su.
20 Ghd be.
15/15 Fronytrack Burgarian split squat

For time:

800m Row
20 Strict Pull ups
20 Push ups
20 Sit ups

600m Row
15 Strict Pull ups
15 Push ups
15 Sit ups

400m Row
10 Strict Pull ups
10 Push ups
10 Sit ups

200m Row
5 Strict Pull ups
5 Push ups
5 Sit ups