50-40-30-20-10 of:
Double Unders
Sit ups (ab mat)

The 50-40-30 reps were hard.

5 Rounds x

20 Pull Ups (10 Pullups + 10 Dumbbell swings)
30 Push Ups
40 Sit Ups
50 Air Squats

3 minute rest after each round (2 minute rest)

“JT”
21-15-9
HSPU
RING DIPS
PUSH UPS

Every minute on the minute 6 pullups, 6 pushups (scaled to 4)

21-15-9
Toes to bar
push press (135/75) (scaled to 75#)

5-5-5-5-5 Back Squat
225-245-265-275-295(x2)

Then:

8 Minute Alternating Tabata:

KB Swing: 1.5pd
Pushups (hand release)

Score = Total Reps

Max Deadlift - 2 rep max

Run 1200 m
75 pull-ups
150 push-ups
225 squats
Run 1200 m

EMOTM for 15 minutes
2 power cleans (#165 2 rounds #185 13 rounds)

Then

Find 1RM of weighted pull-ups (+#75)
AND
Tabata situps (did Tabata v-ups instead...lower abs are still burning)

15 min amrap of:
-5 box jumps 30"
-10 bicep curls( 5 each arm)(25lb DB's)
-20 air squats
-40 flutter kicks/ bicycles

5 ROUNDS
200m row
10 push ups
20 air squats
30 abmat sit ups

Second workout for today and done at the local rec center. I warmed up by doing a 500 meter row and 200 double unders. My shoulders are a little tight and I was having issues with the rower. And by issues, I mean my feet were being stupid and getting caught in the strappy things.

Tried to keep the intensity up, but with middle-aged gross men watching me as I breathe heavily and make certain noises, it was hard to concentrate.

Will have to try this one again in a better environment.