For time:

Run 6,000 meters with a pack.

Buy-in:
1000m row

Then 15 min AMRAP of:

20 sit-ups
10 push-ups
5 Burpee box jumps

REST 5 mins

"KAREN"
150 WB for time

Buy-in:
1000m row

Then 15 min AMRAP of:

20 sit-ups
10 push-ups
5 Burpee box jumps

REST 5 mins

"KAREN"
150 WB for time

AMRAP 5:

Seated L-Sit Legless Rope Climbs

Rest 1 Minute

AMRAP 2:

Rope Climbs

Search for your 1RM in 15min

7-4-13
W/U- 10 shuttle run
(10m increments)

2 rounds
15 pull ups (1st round: 5 strict, 5 strict w/black, 5 kipping w/black. 2nd round: 5 strict w/black, 10 kipping w/black)
40' weighted lunges 45/25 (25 plate)

WOD- For Time
50 slam balls (10)
10 KBS 2/1.5 pd (1 pd)
40 slam balls
20 KBS
30 slam balls
30 KBS
20 slam balls
40 KBS
10 slam balls
50 KBS

15:22

RUN:
15km
GYMNASTICS
5 Rounds
20 GHD
20 GHD BE

3 Rounds
5 Skin the cat
5 Head BE
10 Around the world

MOBILITY 1h

Treino de Musculação

A.M.R.A.P. 10'

► 03 Heavy Power Clean
► 06 Pistol Squat