Group warm up, then;

For time

3 rounds of “Cindy” (1 round of “Cindy” = 5 pull ups, 10 push ups, 15 squats)
1 rope climb
3 rounds of “Cindy”
2 rope climbs
3 rounds of “Cindy”
3 rope climbs

Ring pulls/knees
1 rope -> 3 lower/raise body to floor

• 4 Round of:
GHD Hip Exstensions 20 reps
GHD Sit Ups 20 reps

3 Rounds
400M run
21 KB swings @ 24
12 Pull ups

12:10

500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

10m yoga
10m pull-ups and HSPU

5'
1 Rope Climb - 5
10 Burpees - 40
2' rest
5'
20 Wall Balls - 2 rds + 14
20 Double Unders
2' rest
5'
Row for calories - 86

15' AMRAP
10 DL (185#)
15 Lateral bar burpees
20 Pullups
25 cal row

@ 3+50

Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Pull Ups: 13/11/10/9/8/7/7/8
Push Ups: 15/10/8/9/9/9/8/14
Sit Ups: 10/11/10/11/11/11/9/10
Squats: 16/15/13/13/12/13/11/16

Sprint Intervals:

100yds - on grass - 4x100yds - 13.9, 13.85, 13.31. 12.88
60m - on track - rolling - 7.91, 7.84, 7.66, 8.31
50m - on track - rolling - 1x150m - 21.97

For time:
115-lb. deadlifts, 50 reps
50 walking lunges
115-lb. back squats, 40 reps
40 toes-to-bars
115-lb. power cleans, 30 reps
30 burpee box jumps, 24 inch
115-lb. thrusters, 20 reps
20 triple-unders

Subbed Double Unders

42:46 fasted