50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

3 attempts each:
* Back squat, 1 rep
* Shoulder Press, 1 rep
* Deadlift, 1 rep

5 Giant Sets

strict pull ups
ring dips

rest btw sets as needed

EMOTM 20 min
Do pull ups 3 - 5 (even)
Do dips 3 - 5 (odd)

Use weight if needed.

"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.

21-15-9:
- front squat, 95lbs
- Burpee
- Pull-up

For Time:
400 Meter Run
21 Front Squats (115/80)
21 Burpee Box Jumps (24/20)
400 Meter Run
15 Front Squats (115/80)
15 Burpee Box Jumps (24/20)
400 Meter Run
9 Front Squats (115/80)
9 Burpee Box Jumps (24/20)
400 Meter Run

Max reps

For Time:

25 Single Unders
400M Run
50 Single Unders
200M Run
75 Single Unders
100M Run
100 Single Unders
1600M Run (to Bass Hill House)

• 60 Min of:
Run
400 m @ 60% MHR
200 m @ 80% MHR
400 m @ 70% MHR
200 m @ 90% MHR