Worked out on my own

Strict Pull Ups!
BW x 5
BW+5 x 3
BW+10 x 3
BW+15 x 3
BW+15 x 3

3 rounds of:

Running 400 meters
Double under 70 Reps
Sit-up 30 Reps

12 min:
- Squat 5x slow reps
2 min skill work
- handstand walk
WOD 8 AMRAP:
- 5 pull ups
- 200 m run
- 3x box jumps
- 1x rope climb

1 round of:

Overhead squat 10 Reps with 15 Kgs / 35 lbs
Pull-up 12 Reps
Running 1200 meters
Pull-up 12 Reps
Thruster 12 Reps with 35 Kgs / 75 lbs

Amrap 8'
20 double unders
10 wall ball

2' rest

Amrap 8'
100mt sandbag run
8 burpees

2' rest

Amrap 8'
10 cal row
20 push up

5Rnds: 30 DUBs, 8 Back Squats (250lbs), 250m row

Back Squats - 3x185, 3x215, 3x245, 3x265, 3x285, 3x305, 3x325, 3x335, 2x350

3 x 6 benchpress 70 kg

10 x 5 reps per arm 24 kg

AMRAP (with a Partner) in 40 minutes
50 Burpees
400 meter Run (together)
50 Kettlebell Swings (53/35)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

• Split work between partners as needed.

• Partners Run together

• sub 500m row for run or 20 cal bike