5 Rounds
Row 600/500m
10/8 Muscle Ups
Rest 2:00

2 Rounds:
AMRAP 7 Minutes
50′ Handstand Walk
20 Sumo DLHP 95/65lbs
20 Alternating Pistols
Rest 3:00
*Start over on round 2

[5 Rounds]
4 Sets:
50m Sprint
50m Easy  

Rest 3 Minutes Between Rounds

For time:

• 50 super-strict push-ups in one set
• 5,000-m row

3 Rounds of:
Run 2 laps (400m)
30 Box Jumps
30 KB Swings

Työntö nousu 5kg alle viimeisen verryttelypainon ykkösinä (kisaverryttely - 5kg ilman kisanostoja)

Tabata: Butt "for quality"

Complete the tabata with these four movements:

Hip thrust
Hip thrust top hold
Hip thrust top quarter
Hip thrust top hold with adduction/abduction

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Tabata is 8 rounds of: 20s work, 10s rest, for a total of 4 minutes.

AMRAP 15 Minutes
Bike 1/.8k
30 Dumbbell Snatch 50/35lbs
15 Toes to Bar

Huilailee.

I`m coming home <3

M)
Push:
24-12-6-12-24

F)
Skill:
5 x 10 Hammer Curl
5 x 15 Pull Up
5 x 20 Banded Bicep Curl

Metcon:
'Fran'
21-15-9
Thrusters
Pull-ups