Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Did 150 singles and the blue band for dips.

2 mile run TT

Three rounds for time of:

60 seconds of accumulated L-sits on parellelettes
30 Good Mornings, 45 lbs / 30 lbs
60 Abmat Sit-ups
30 Back Extensions with 25 lb / 15 lb plate

As many rounds as possible in 12 minutes of:

10 Squat Clean 95 lbs / 65 lbs
20 Sit-ups
Run 400m

Squat Snatch

1-1-1-1-1-1-1

AMRAP
3 squats
6 box push ups

10min AMRAP:

9 x Deadlift
6 x Hang Clean
3 x Push Press

RX 60kg/40kg

MO: 5 full rounds 3 hang cleans - RX'd

Run 2km @ 14km/h on treadmill

Start with 50 Double Unders

Then:

1.2.3.4.5.6.7.8.9.10

Hand Release Push-up

Ring Dips

Wallball 20/14

Then:

End with 50 Double Unders

Green band on the ring dips. All else was ad prescribed.

OH Squat
- 5 rounds: 5 x 30kg

Practice butterfly pull ups

Practice pistol squats