30 Shoulder Press 75/55
20 Butterfly Set ups with Ball 20/14lbs
10 PUll ups
30 Push press
20 Butterfly Sit ups with Ball
10 Pull ups
30 Push Jerk
20 Butterfly Sit up with Ball
10 Pullups

Bonus 1/2 & 1/2

5 rounds:

KB Snatch (53/35#) into Overhead Lunge into One-Arm Press x 8 per side
Strict Pull-up x 8
Finish with 500 Single-Unders.

Time: 17:37
KB 35

1-rep max

500 meter row in less than two mins I finished in 1:53

50 cal Row
40 Push press 55 lbs
30 Burpees
20 Toes toes to bar
10 KB snatches 35 lbs

Then take a min break and start bottom to top

10 KB snatches 35lbs
20 toes to bar
30 burpees
40 push press 55 lbs
50 cal row

1RMax
5-1-1

5 x 45#
1 x 65#
1 x 85#

25x Tuck Jumps
10x Push Press (65 pds)
Rest 1 min

800m
25 Toes to bar
75 push-ups
25 Toes to bar
800m

1-10-1-20-1-30
105#
95#
115#
75#
125#
65#

deadlifrts

20 min amrap
10 push press...115 lbs
10 kettlebell swings...1.5 poods
10 box jumps....24"