Back Squat (5,5,5,3,3)
113, 123, 133, 143, 153

Planche Pushups (5x10)

Hang Power Clean (5x3)
83, 83, 83

Rubber Band Pushups (3x15)

Pull Ups (3x15)

Zercher Good Mornings (30)

Med Ball Situps (30)

Back Squat (5,5,5,3,3)
123, 133, 143, 153, 163

Dumbbell Pushups (5x10)

Weighted Chinips (7x5)

Deadlifts (3x10)
123, 123, 123

Bulgarian Split Squad (3x10)

GHD Up & Down (25 each)

Weighted Walking Lunges

3 rounds of: 1 suicide sprint, 8 push press @ 1/3 BW, 12 situps (x 3)

(used 1 45# DB for push press)

For Time:
25 Burpees
400m Med Ball Run (10/14)
25 Weighted pull-ups w/Dumbbell (20/15)
400m Med Ball Run (10/14)
25 Handstand push-ups
400m Med Ball Run (10/14)
25 Chest-to-bar pull-ups
400m Med Ball Run (10/14)
25 Burpees

*Post times.

29:53 (Box/Red/10#Dumbbell)

50-40-30-20-10 of,
Deadlift
Box jumps

7:30am
Push Press
5x 60# 5x 75# 5x 90#
Bench Press
5x 65# 5x 85# 21x 100#

AMRAP 3:00 kipping hspu
28 reps 2 ABMATS

3:15pm

5 dead hang pull ups on the minute for 10:00
 Total = 55

For time: Run 2K 8:20

Run 800 m

Then 10 Rounds:
10 Double Unders
5 Burpees

After 10th round
Run 800 m

5 Pull-ups (blue rubberband)
10 Push-ups
15 Squats

AMRAP 20

10 L-Hold Pull-ups
20 Handstand Push-ups
30 Pull-ups
40 Kettlebell Swings (1.5/1-pood)
50 Box Jumps (24″/20″ inch box)
60 Sit-ups
70 Burpees

Complete in as short a time as possible.

For time

100 OH Walking Lunge 10 lbs
25 SDHP
25 squats
15 ab rollouts
10 squats