OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10 SLOW Alt. Bird/Dogs
5/5 DB Upright Rows
:30 Box Prayer Stretch

-Rest as Needed b/t Sets-

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups

Seven rounds:
75 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20 pound medicine ball

30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
225 pound Deadlift, 30 reps
40 pound Dumbbell push press, 30 reps
50 Kettlebell swings, 1.5 pood
Row 20 calories
10 Muscle-ups

Combat Ropes

3 Rounds:

:30 Whips / :30 Rest
:30 Circles / :30 Rest
:30 Alternating Waves / :30 Rest
:30 Choppers / :30 Rest

2 inch manila x 50 feet

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Partner WOD
(you go, I go )
Chipper
120 Cal Row
100 Wall Ball (20/14)
80 Wall ball sit up
60 Box Jump Over
40m Doulbe KB OH Walking Lunge@ 20/12kg
20 burpee pull up
Timecap: 30 mins

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

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

Snatch Grip Push Jerk + OHS

7 x 3+1@70-80%