3 minute jump rope, then:
Tabata:
- KB swings (13)
- switch jump lunge (16)
- situps (11)
- KB thrusters (7)

3 minute jump rope then,
4 rounds, 30 sec each (5 sec. transition)
- KB swings
- burpees
- wood choppers
- mountain climbers

Coffey @ 38:50
800m Run
50 Back Squats, 135#
50 Bench Press, 135#
800m Run
35 Back Squats, 135#
35 Bench Press, 135#
800m Run
20 Back Squats, 135#
20 Bench Press, 135#
800m Run
1 Bar Muscle Up

Skill: Handstand positional strength

Wod: for time (10 min T.C)
100 BBJO@24/20”

Wod: go hard and fast !

Any order
18:00
-very tough
-cheated a little on last 10 pullups

2 Rounds: 1 minute max effort row 1 minute max effort log (105/65) 1 minute max effort slam ball (30/20) 1 minute max effort med ball clean (20/14) Rest as needed in between exercises.
Slam Ball: 32/29
Med Ball Clean: 22/18
Log (Clean) 115#: 12/11
Row: 25/24 calories

Metcon:

500m row, 50, Situps, 50 DUs, 400m, 40, 40, 300m, 30, 30, 200m, 20, 20, 100m, 10,10

Time - 17:38

Family walk

5 Rounds (Warm up)
5 Mountain Climbers
10 Sit Ups

100 Squats for time (3:25)

1 Minute plank

12 Walking Lunges (with 5# DB)
12 Burpees
AMRAP 12min
Finished about 8 rounds

50 air squats, 5 burpees
40 push ups, 5 burpees
30 deadlifts, 5 burpees
20 cleans, 5 burpees
10 box jumps, 5 burpees
= 14:14