32 Burpees

Run 1000 m
20 leg lifts
run 600 m
10 hanging knee raises
40 crossfit sit-ups

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Barbell lunges (95/65)
Bar-facing burpees

30 double-unders after the sets of 8, 5, 2 burpees

3 x 5 press - 115 lbs

then….

10 hanging power cleans @ 100%
8 push press

3 rounds

1-1-1-1-1 deadlift - 300 lbs

then…

18-15-12-9-6-3
deadlifts @ bodyweight - 165 lbs
box jumps (24/20)

Three rounds

400m run
21 Kettle bell swings (44lbs)
12 pull ups

For Time;

10 Handstand push ups

15 KB Walking lunges 8R/7L arm

20 KBS 1.5/1p

25 Deadlifts 185/135

100 Double unders

100 Double unders

25 Deadlifts

20 KBS 1.5/1p

15 KB Walking lunges 8L/7R

10 Handstand push ups

Did 15 HRPU instead of 10 HSPU. Shoulder issues

Bear Complex:
- 20kg, 30kg, 40kg x 3 (5,6 & 7 reps each movement on 40kg)

Pistol Squats:
- 5 x 3 (each leg)
- 5 x 10kg dumbells pistol thrustures (each leg)

Towel Chin Ups:
- 10 x 3

Seated Hammer Curls:
- 20kg Dumbells x 7, 6, 5 (each arm)

Weighted Dips:
- 20kg x 10,8,6,4,2 (work:rest = 1:1)

rest day

EMOTM 10'
3 Bench press, 205lb

Rest

EMOTM 9'
10 Ring dips
10 Hollow Rocks