Turkish get up (12kg) x5,
Burpee x10,
Pull up x15 (subbed with ring pull-up)
4 Rounds for time

10min AMRAP:
Ring dips x10,
Power clean x10 50kg

4 rds

10 push-up
10 ring-dip
15 walking lunge SAOH 16 kg
15 walking lunge SAOH 16 kg

21-15-9

Front squat 60/42,5kg
High box jump

Work .on knees out

Max rounds in 20 minutes

5 pull up (red band whole time)
10 push up (did mostly wide b/c close made shoulder feel funny)
15 squat

12 full rounds
13th round no squats

3 attempt 1RM:

Back Squat
Strict Press
Dead Lift

FOR TIME:

500m Row
50 Box Jumps
50 Push-ups
50 Sit-ups
50 Jumpin pull-ups
50 Back Extensions
50 Dips
20 Turkish get-ups 1.0 pd (alternate arms)

50 Box Jumps (24"/16")
50 Jumping Pull Ups
50 KB Swings (16kg/12kg)
50 Walking Lunges
50 K2E
50 Push Press (20kg/10kg)
50 Back Extensions
50 Wall Ball Shots (10kg/6kg)
50 Burpees
50 Double Unders

Bootcamp session. 50/40/30/20/10 burpees, sit ups,hrpu. 23:19. Good lung burster with Robbie and Kate.