100 Burpee Challenge Day 4 = 4 burpees

Kettlebell tricks: no hands, clapping, flips, etc

For Time:
Bearcrawl sandbag drag across the gym
400m sandbag run
30 Squat clean thrusters
400m sandbag run
Reverse Bearcrawl sandbag drag back across gym

10-8-6-4-2
Hang Snatch 50kg
HSPU

For time

• 3 rope climb
• 30 burpes box jumps over 60 cm
• 30 pistols
• 2 rope climb
• 20 burpes box jumps over 75 cm
• 20 pistols
• 1 rope climb
• 10 burpes box jumps over 100 cm
• 10 pistols

Split Jerk
3x115# 3x130# 2x145#
Shoulder Press
3x85# 3x95# 4x110#

AMRAP 15:00
10x Games Push Ups
15x ABMAT Sit Ups
20x Air Squats

12 rounds + 12 reps w/ 10# vest.

5RFT
10x 185# deadlift
10x knees to elbows

4:57rx

Push Press
3x110# 3x125# 5x140#
Bench Press
3x115# 3x135# 7x150#

Clean
3x140# 3x160# 5x180#
Deadlift
3x255# 3x295# 6x330#
Weighted Pull Ups
3x30# 3x35# 3x37.5#

Metcon For Time:
W/ 10# vest
100' walking lunge
21x kettlebell swings 2pood
21x burpees
20' broad jump
100' walking lunge
15x kettlebell swings 2pood
15x burpees
20' broad jump
100' walking lunge
9x kettlebell swings 2pood
9x burpees
20' broad jump

8:05

run 1 mile
90 flutter kicks
80m farmer's carry (40# DB's)
70sit ups
60 hand release push ups
50lunges
40 calv raises
30 bicep curls ( 15 each arm)
20 burpee pull ups
10 strict press (50lbs)

-- not for time just move through it quickly

Pre WOD
-10 Turkish Get Ups

WOD: 2 Rounds of:
-3 Minute Clock
--400 Meter Run
--Max Sit Ups in the time remaining (26, 12)
---1 Minute Rest
-3 Minute Clock
--400 Meter Run
--Max Hand Stand Push Ups in the time remaining (30, 14)
---1 Minute Rest