30 minute cut off - extended - competition cut off was 22 minutes

50 x Back Squat @40kg
40 x Pullups
30 x Shoulder to over head (push press, push jerk or shoulder press)

50 x Front Squat @30kg
40 x Pullups
30 x Shoulder to over head (push press, push jerk or shoulder press)

50 x Overhead Squat @20kg
40 x Pullups
30 x Shoulder to over head (push press, push jerk or shoulder press)

I did the first set @50kg
second set @40kg, got through the front squat, pullups and 10 shoulder to over head

RX was 60kg, 50kg, 40kg

5 Rounds:
100ft Farmer carries @ 310#
3 stones to shoulder @ 175#
100ft heavy drag @ 180#

91 burpees in the middle of a ton of fireworks!

Rounds in 20 min of:
* 24" box jump, 30 reps
* 115 pound push press, 20 reps
* 30 pull-ups

4+32

for time

1000m row
50 wall balls 20#

4:50 for rowing and 2:55 for wallballs

1. Warm up
2. KB complex: 2x5 (L,R) One-arm Clean and Military Press* 2x6 (L,R) One-arm Bent-over Row* 1x3 (L,R) One-arm Windmill 2x6 (L,R) One-arm Front Squat* 2x10 (L,R) One-arm Swing *
3. Cool down

*no double sets per arm :(

1. Warm up
2. Reps:
3. toes to bar
4. Cool down & streching

1. Warm up
2. KB complex: 2x5 (L,R) One-arm Clean and Military Press 2x6 (L,R) One-arm Bent-over Row 1x3 (L,R) One-arm Windmill 2x6 (L,R) One-arm Front Squat 2x10 (L,R) One-arm Swing
3. Cool down

"Coe"

10 rounds
10 thrusters 95/65
10 ring pushups - did about 4 rounds full pushups, subbed to knees still in the rings...that S#%* is ROUGH

10 Thrusters 95#

10 Ring push ups

10 Rounds

26:03

Rested a lot between rounds, motor wasnt quite there this morning.