Baseline
25 Rows
25 Pushups
25 (50)Crunches/Leg Lifts
25 Air Squats

Skill Work
HS Wall Walk Ups x3

WOD
5 rounds:
:45 seconds of single unders
:45 seconds of air squats
:45 seconds of box step ups (18")
score is total reps.

round 1: 60/27/17
round 2: 70/24/17
round 3: 80/26/17
round 4: 75/25/17
round 5: 77/26/18
total: 362/128/86 or

WOD

AMRAP 7min

3-6-9-12-15-18...

KB clean & press 24/16kg
burpee box jumps 24/20"

For Time:

30 TTP
30 Supermans
30 Sit Ups
20 TTP
20 Supermans
20 Sit Ups
10 TTP
10 Supermans
10 Sit Ups

Käsilläseisontaan menoja seinää vasten
-Jalat edellä
-PEP

5 Rouns for Time of:
DL 25
ABMat 25

PCT east to the hot springs via the spillway from Arrowhead Lake Road and back.

12.72 miles

EMOM 14

1 min : 1 x sprint 10 m
2 min : 3 max high box jumps

Aikaa vastaan

Ensin

1000 m soutu

Sitten 5 kierrosta

6 pistoolikyykkyä vuorojaloin
9 seinäpalloheittoa 2-6 kg
6 leuanvetoa

For Quality:
100 pull ups
100 push ups
100 sit ups
100 air squats

Forget the high intensity, break down the sets into 5 or 10 reps, and complete in any order you like!

5 rounds:

• two sprints
• 25 burpees