1) 12 Burpees
2) 25 Air Squats
3) 40 sec Plank

• For Time:
Assault Bike 25 Kcal
MB Wall Ball (9/6Kg) 50 reps
Assault Bike 25 Kcal
MB Wall Ball (9/6Kg) 50 reps
Assault Bike 25 Kcal

Diane
21-15-9 reps of:
Deadlifts, 102 / 70 kg.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 143 / 90 kg.
15 meter handstand walk after each set

• 60 CAPACITY Min of:
Assault Bike @ 60/70% MHR

10 shoulder press
10 front squat
10 push press
10 back squat
10 inverse GHD sit-up
10 OH squat
10 bar kips
10 pull-ups
10 push-ups

Focus on technique and build the movement up from an empty barbell. Do not add weight until the technoque is solid.

Score: barbell weight; also record rubber bands used

3 sets:
10 Left arm Suitcase deadlifts + 30mt Left arm farmers carry,
moderate weight you can do unbroken
10 Right arm Suitcase deadlifts + 30mt Right arm farmers carry.
Holding a heavy Kettlebell, if you use a farmer's handle stand on a plate to get full range of motion.
10/10 Half Kneeling Bottoms up KB press

EMOM 10'

Odd - Max Pull Ups Unbroken
Even - 20 Sit Ups

5 rounds for time of:

30-yard weighted lunge, 50-lb./35-lb. dumbbells
60-yard shuttle sprint (5-10-15 yards)

For Time:
Handstand Walk 30 m o Wall Climb 10 reps
Double Unders 150 reps
3 Round of:
Strict Handstand Push Ups 20/15 reps
Toes to Bar 20 reps +
Double Unders 150 reps
Handstand Walk 30 m o Wall Climb 10 reps
20 Min Timecap