18 min. Burpees

5 min FREE FOAM ROLL & WEEKEND GAB ;D
Dynamic Warm up 5 mins
Set up 5 mins

15mins

The Workout ...
300m RUN (end of St.Andrews Playground OR what-a-bagel depending on how averse you are to carbs vs sketch)

You go, I go
Partner doing exercise MUST finish 25 (at minimum) of 1 exercise before swap is permitted.

(Note : 200m is .12 should take an average of

200 Jumping Pull Ups (TRX ROW)
200 TRX knee IN's
200 (total) Lunges (50/ per partner)
200 Conditioning Push-up (DB Floor Press)
200 TRX Side Knee IN's (50/ per Partner)
200 MB Over the Shoulder Boulder Slams
***BONUS 200 AB MAT CRUNCHES
35mins

Then.....

BRUNCH ON, FRIENDS. BRUNCH. ON.

Cycle 1

Pre-WOD:
Work up to a heavy "cluster"

WOD - 5 RFT:
- 5 Thrusters (95/65)
- 7 C2B pull ups (used resistent band)
- 9 HRPU
- 200M Run

Ouch!

WOD - 5 RFT:
-10 Hang Cleans (#185/115#)
-30 II Unders (Modification; 30 Lateral Bar Jumps)

Post-WOD:
-50 Weighted Sit Ups (35#/25#)
-50 Unweighted Sit Ups

5 rounds, start and finish wod with 400m run
30-25-20-15-10x reps
Pull-ups
Burpees
Push-ups
Sit-ups
Squats

Complete as many reps as possible in 7 minutes following the rep scheme below:
60 kg Clean and jerk, 3 reps
3 Toes-to-bar
60 kg Clean and jerk, 6 reps
6 Toes-to-bar
60 kg Clean and jerk, 9 reps
9 Toes-to-bar
60 kg Clean and jerk, 12 reps
12 Toes-to-bar
60 kg Clean and jerk, 15 reps
15 Toes-to-bar

1-3 muscle up/kipping pull up as high as possible

3-3-3-3-3-3

12min AMRAP
6 push press
12 kb swings
6 box jumps