1 round of cindy per person for 20mins

20 Ring Rows
20 db burpees (35/25)
50 double-unders

4 rounds

20 Pullups
20 DB Burpees (35lbs)
50 Double Unders

4 Rounds

For time:

5 rounds

10 bodyweight deadlift
20 wallball 20/14
30 lunges

50 pull ups
400 m run
50 sit ups
400 m run
50 air squats
400 m run
50 pull ups
400 m run
50 sit ups
400 m run
50 air squats
400 m run

15 min warm up

4 min on, 3 min off
2 min on, 30 sec off
1 min on, 3 min off
2 min on, 30 sec off
4 min on

Cool down

Mostly 53-21 and 53-19

Run 30 minutes (treadmill), varying speed and incline at 30/45/60 second intervals

3.25 miles total

bw 166

400 m run
40 pasos de tijera
10 abdominales

400 m run
30 pasos de tijera
20 abdominales

400 m run
20 pasos de tijera
30 abdominales

400 m run
10 pasos de tijera
40 abdominales

TODO con un bumper de 45

7 min
6 rounds Cindy
(5 pull ups, 10 push ups, 15 squads)
Peso muerto 135/95

2 min rest

7 min
6 rounds Cindy
(5 pull ups, 10 push ups, 15 squads)
Burpees

Complete as many rounds as possible in 3 min of:

115#/75# Sumo-Deadlift High-Pull, 3 reps
6 Push-ups (hands release)
9 Box jumps, 24″/20″

• rest 1 min after the 3 min round and repeat a total of 5 times.