For Time

20 Alt. Pistols

15 Burpee Pullups

10 Handstand Push Ups

5 Bear Complex (135/95)

10 Handstand Push Ups

15 Burpee Pullups

20 Alt. Pistols

Run 2km on treadmill at 1.0 incline - 9:58
Rest 5min
Run 2km on treadmill at 1.0 incline - 10:18

Couplet
21-15-9
0verhead squats (95lb)
Pull-ups

21-15-9
Thrusters (95 lb)
Burpees

14:32

For Time
Start with a 300m Run then:
21-15-9
25kg Thrusters
Burpees
10kg Plate situps
Back Extension
600m Run

With a continuous clock,

8 min Cindy(5 pull ups, 10 push ups, 15 squats)

2 min max Box Jumps 24/20

8 min Cindy

2 min max Double Unders

Count total rounds/reps for each exercise.

10.75 rounds of Cindy, 26 reps 24" box, 38 du's. Have a head cold, but still felt pretty decent. Was hoping this would help blow it out of my system.

With a continuous clock,
8 min Cindy(5 pull ups, 10 push ups, 15 squats)
2 min max Box Jumps 24/20
8 min Cindy
2 min max Double Unders
Count total rounds/reps for each exercise.

1st Cindy - 6 rds
23 Box Jumps
2nd Cindy - 3 1/3 rds
45 Double Unders

Total reps - 343

With a continuous clock,
8 min Cindy(5 pull ups, 10 push ups, 15 squats)
2 min max Box Jumps 24/20
8 min Cindy
2 min max Double Unders
Count total rounds/reps for each exercise.

1st Cindy - 5 1/3 rds
12 Box Jumps
2nd Cindy - 4 rds
127 singles

Pull UPS with green and blue bands.

20 min AMRAP:

9 Dead lifts - 155#
12 strict pushups
15 box jumps

9 + 6 deadlifts

5 rounds for time of:
20 back squats @ 135/90#
20 HSPU

started @ 135# but was straining hip flexor muscle for some reason and went to 95#, pretty disappointed about that. Also took me way too long

5 ROUND FOR TIME:
10 BURPEES JUMP BOX
20 ABMAT SIT UP