warm 400
3 set of each exercise with jump rope, burpees, and jumping jacks in between each set
work 1 min in each exercise take 1 min break between muscle groups
biceps
triceps
squats
shoulders
back (reverse fly)
lunges alternating
chest (pushups)
cool down 400
stretch

“Bradshaw”

3 handstand push-ups
6 deadlifts (225/185)
12 pull-ups
24 double-unders

10 rounds

1000 m row
100 sit-ups
50 walking lunges
50 wall balls (20#)
100 double unders
1000 m run

Power Clean 8@185,6@205,4@225,2@245
Burpee 16,14,12,10
HSPU 8,6,4,2
Tire Flip 16,14,12,10

Not for time.

There is no description for this WOD as it is stat.

PreWOD:
- 3X30 (BodyWeight 45/55) Bench Press/Ring Push Up
Get as many Bench Press as you can and finish your set to 30 with Ring

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5 Rounds For Time:
-35 Double Under
-200 Meter Run

For Time
30-20-10
Pull Ups
Push Ups
150 DUs (50 burpees instead)
10-20-30
OHS @ 40kg
Push Press @ 40kg

Week 1: 100kg x 5, 115kg x 5, 130kg x 8
Week 2: 107.5kg x 3, 122.5kg x 3, 137.5kg x 6
Week 3: 115kg x 5, 130kg x 3, 145kg x 4
Week 4: Rest - Strained Hammie
Week 5: 105kg x 5, 122.5kg x 5, 140kg x 7
Week 6: 115kg x 3, 132.5kg x 3, 147.5kg x 5

AMRAP 10 Ascending ladder
- strict pullups
- strict T2B
- strict ring dips

1-1-1-2-2-2...

For Time

30-20-10
Pull Ups
Push Ups

150 DUs

10-20-30
OHS @ 40kg
Push Press @ 40kg