2 Rounds:

500m Row
15 Back Squats - 135#
15 C2B
Rest 4 min between rounds

Wasn't as bad as originally thought. Hips are a little sore from biking this morning or the deadlifts from yesterday.

100 Pullups
100 Pushups
100 Situps
100 Squats

For time.

100 Pullups (8:30)
100 Pushups (8:07)
100 Situps (5:12)
100 Squats (4:49)

AMRAP 15 minutes
10 pullup
15 pushup
20 kb swings
25 situps
40 double unders
3 rounds + 17 situps

Warm Up
4Rounds
-2/2 Single Arm Dumbbell Snatch
-2/2 Single Arm Dumbbell Thruster

Workout
4RFQ - 4 Rounds for Quality

•Zercher Carry Length of the Gym
•Dual DB P. Clean x 10
•Sandbag Walking Lunges
•Keg Clean + 3 Presses

Keg weight 100 & 125

learning moves

12 minutes each:

Clean, 1 rep max
Bench press, 1 rep max
Overhead squat, 1 rep max

Score = combined total weight

Push jerk (60/40) x5, Burpees x10
5 Rounds for time

RXD

"Annie"

50-40-30-20-10
Double Unders (2 to 1)
Sit Ups

3 RFT

Run 400m
40x Walking Lunges (L-1, R-2)
30x Sit-ups
20x Push-ups
10x Burpees

1 mile Run
40 KBS 50/35
40 Knees to Elbows
200m Broad Jumps
40 H.S.P.U
40 Hallow Rocks
1 mile Run