10 rounds for time
10 wallballs 10#
10 burpees
every 2 minutes stop what you are doing and do 50' bear crawl.

5 rounds

Airdyne .5 mile
15 Power Snatches, 75lb.

For time
30 squat jumps
15 pushups
30 box jumps 20"
15 pushups
30 split squats
15 pushups
30 squats
15 pushups

Front Squat 1 RM

Four sets of eight kettlebell C&J's with alternating hands.

12min AMRAP
9 wallball
6 pullup
9 pushup

21-15-9
OH Squat (RX 95/55)
K2E
For time

Spend 5 minutes warming up the shoulders with rubberbands. Then spend 5 minutes warming up doing GHD backextensions, GHD situps and static holds on the GHD movements.

Spend 8 minutes working on static handstand holds.
Challenge yourself at your own level.

• Try to hold a very still static handstand hold
• Every time you move, start over
• Play around with the balance

2.clean pulls to mid thigh x 3 the last rep explode all the way to finish position. work up to 90% of best clean x 3, 95%x3, 100%x3

Back to Basic Thursday

Skill: Turkish Get-up

We will spend about 30min working on Turkish Get-ups

WOD:

400m Run

10 Turkish Get-up @1pood

400m Run

50 ABMAT