Metcon - 1200m row, 50 Pushups, 50 Situps, 50 DUBs, 800m row, 40, 40, 40, 400m row, 30, 30, 30, 200m row, 20, 20 ,20

Sprint Intervals - on grass- 10 x 100yds - no time - tried to run at 90% - 20 pushups between reps

Tabata (20/10s 2x)
1. Jumping Jacks
2. Quick step
3. Pogo
4. High knees

Emom 20min
1. OH Press x3
2. Deadlift x5

5 rounds

7 man makers 2x 12.5kg db
7 squat cleans 2x 12.5kg db
7 clean & jerks 2x 12.5kg db
7 burpees
7 thrusters 2x12.5kg db
7 push ups
50m bear walk

5 sets each leg. Go for strict slow reps

3 Sets:
5 Inchworms
15m Single Arm Overhead Carry R @24kg
15m Single Arm Overhead Carry L @24kg
15m hsw

5x3x80%, 145kg

10-8-6-8-10

105 min

1.MU
- Drills
- EMOM10: 1 MU
- E2MOM10: 2 MU
- 20 MU

2.Metcon
A. AMRAP10:
3 - 6 - 9 - 12...
Thrusters @ 30 kg
TTB
Reps: 18 thrusters + 7 TTB

Rest 10 min

B. FT:
40 cal row
30 DB burpees @ 2 x 15 kg
40 cal row
Time: 8.21

• Thruster ladder
• Ring row ladder
• Push press ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed. Rest as needed between ladders.