WOD (S):
2k run
100 KBS 24/16
2k run
200 DU
– rest 3 min –
50 burpees

descending from 12 reps, working warm up (12-10-8-6)
perform 5 sets of 6 reps at a greater weight than the previous week 2.5 - 5kg .

WOD - 12 min AMRAP

20 jump squats
20 sit ups
20 push ups
20 MB,Body bar,DB,Olympic bar,Kbell(chose one) press over head

jumping jacks

25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

Max rep strict
3min rest
Max rep kipping

Strict Pull-ups
10-8-6-4-2

If using a band for pull-ups, try to decrease assistance as the reps decrease
*Do each set unbroken
*Challenge yourself

WOD FOR "MAR":
For time:
- 500 m row.
- "FIVE":
- 5 Box jumps (24"/20").
- 5 Wall climb.
- 5 OH Lunge (50/35 Kgs).
- 5 Medball sit-up.
- 5 Thrusters (50/35 kgs).

10 WB
30 double unders ( 90 singles )

5x2 ~ @50%

For Time
800m row/ski
15 Overhead Squats 42.4/30
600m Run
20 TTB
400m Run
30 Pull-ups
200m Run
40 Kettlebell Swings