Nate for 10 min

AMRAP

• 2 muscle-ups
• 4 handstand push-ups
• 8 kettlebell swings, 2 pood/32 kg

10 rounds for time of:

250′ Shuttle Run (50′ sections)
50′ Walking Lunges
4/3 Muscle-Ups (4 men/3 women)

Run 3 miles

1000M RUN
50 THRUSTERS 20KG
30 PULLUPS
10 min timecap

Back Squat 7x3 65% (235#)
First rep hold in the bottom for 3 sec

7 min AMRAP
3 strict pull ups
3 box jumps 24"
3 burpees
6 strict pull ups
6 box jumps
6 burpees
9,9,9, 12, 12, 12...

3 rounds for time of:

1k Row
50 6″ Target Burpees
25 Box Jump Overs

5x60%
3x70%
Max 80%

21-18-15-12-9-6-3
sumo deadlift high pull @40
burpees over the barbell
chest to bar

100 mountain climbers
100 speed steps
80 mountain climbers
80 double unders
80 air squats
60 mountain climbers
60 air squats
60 bicycles
60 speed steps
40 mountain climbers
40 air squats
40 bicycles
40 walking lunges
40 backwards jumps
20 jumps on one foot, then the other
20 mountain climbers
20 air squats
20 bicycles
20 walking lunges
20 burpees

using half max deadlift, do 15 reps of clean for time. rest as needed then do 12, rest, then 9.