OHS:
10x20kg, 10x30kg, 10x40kg, 10x40kg, 5x50kg

Pull-Ups:
3x20

Dumbell G2O:
5 rounds, 10 x 20kg dumbells

V sit-ups:
10 x 5 rounds on the minute mark

Pistol Squats/Balance practice on Bosu Ball

1km row

5 Rounds for Time

2 MU
10 Squat Snatch @40kg
25 Push Ups

"Nancy"

Five rounds for time of:

Run 400m
15 Overhead Squat, 95 lbs / 65 lbs

4 km with Mike and the dogs.
Completed the run with
60 push ups
60 kettle bell press
60 weighted sit ups

Hand Stand Pushups (3 rounds of 8 reps)
* 3rd round was 6 then 2
Chest to Ring (3 rounds of 10 reps)

4 km with Mike and the dogs.

3,6 km
Completed the run with
100 kb one arm snatch (8 kg)
60 push ups
60 weighted sit ups (5 kg)

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

This is the retest from 4 weeks ago.

For Time:

• 100 Pull Up
• 100 Push Up (Hand Release)
• 100 Sit Up (away from wall)
• 100 Air Squat

Buy in:
20 KB SDHP, 1 pood

3 rounds for time:
12 burpees jump over bar
15 front squats 95#
21 kb swings, 1 pood

Cash out:
20 KB SDHP

*Max time given = 12 minutes