2 Rounds for Time

Run 1 Mile
5 Dips
3 Sandbag C&J
5 Shoulder Press (30lbs)
5 Burpees
20 Situps
5 Dips
3 Sandbag C&J
5 Shoulder Press (30lbs)

Row 1000m
10 - Power Cleans @135
8 - Burpees
5 - Pullup
Row 750m
10- Power Cleans @135
8 - Burpees
5 - Pullups
Row 500m
10 - Power Cleans @135
8 - Burpees
5 - Pullups
Row 250m
10 - Power Cleans @135
8 - Burpees
5 - Pullups

Deadlift
4x6 + 1x AMRAP (with the last used weight, max 15 reps)

60-65% 1 RM deadlift

For time:

• 115-lb. overhead squats, 30 reps
• 15 muscle-ups
• 115-lb. overhead squats, 20 reps
• 10 muscle-ups
  

Presses:
5-5-5-5-5-5 @ 30lbs (Full White)
3-3-3-3-3-3 @ 40lbs (Full Orange)

Side Raises:
6-6-6-6-6-6 @ 30lbs (Full White)

A: Conditioning
"Tabata this"
Tabata pull ups
Tabata push ups
Tabata situps
Tabata squats

w running clock
0 min
100 cal bike

20 Min AMRAP:
50 Double Unders
5 Wall Walks
10 HR Pushups
15 KB swings 1.5/1 pood

4 1/2 rounds.... this workout felt awesome, minus 25 wall walks. those are tough! BUT i beat my hubby and that doesn't happen much, especially when we're goin head to head :)

5 rounds
10 Deadlift 130kg
20 GHD

Pull-up 5x5 tempo X131