100 Double Unders
400m run
15 Toes to Bar
50 Double Unders
200m run
20 Knees to Elbow
25 Double Unders
600m run
25 Double Unders
20 Knees to Elbow
200m Run
50 Double Unders
15 Knees to Elbow
400m Run
100 Double Unders

After first set of T2B, had to switch to K2E because abs were killing.

6 intervals (1.5 Min between intervals)

3 Min AMRAP of:

100M Run
10 Burpees

380, 329, 328, 325, 327, 327

1800M run total
166 Burpees total

15 minutes, every minute on the minute of:
3 x 70kg push press
5 x over the bar burpees

Dead Lift (DL)

5x5
225, 270, 300, 330, 360

then:

3 Rounds of:
15 GHD Situps
10 Strict Chin-ups

Gymnastics Skill

Skin the Cat progressions

Tons of Shoulder mobility work

Wod

4 minute amrap

10 Toes through Rings

10 Hand Release Push Ups

*To be ran in heats and judge

Deadlift: 155, 155, 160

3X3 Deadlift
“SIZZURP”
3 Rounds for Time:
15 Deadlifts (225/155)
50 Abmat Sit Ups

15 Thrusters @ 55#

3 Rounds
5 HSPU
10 Push Ups
15 Air Squats (onto wall ball)

15 Thrusters @ 55#

Curtis P's and strict (weighted) pull-ups
5-4-3-2-1
Did oly option
Work up to heavy single with good form
Finisher:
Buy in 10 wall walks
Then 3 rounds
Stoplight run
20 kb snatch (53/35) 10 each arm
20 wallballs

“Tabata This”

Sit up 15|15|15|1514|14|14|14

Push up 10|9|8|7|7|7|7|7

Squat 14|14|13|13|13|12|12|12

Row(Cal) 3|lots more each round after 1st..grrr

Pull up 3|3|3|3|3|3|3|3

Lowest Reps added together @ end = score
39