20:10x4

Push ups

v-ups

KB swings

Lift

EMOM 10 min

2 Deadlifts @ 60%

Wod

Max Effort

250m Row

-rest 2-3 min

500m Row

-rest 2-3 min

1000m Row

Rest 2 minutes and immediatley do,

90 sec lunge for distance

Press

5rm, 2 x max reps@-10%

Wod

AMRAP 15min

150 double unders

then,

5 C2B pull ups

10 push press @95#

15 sit ups

Post:

1min strict "L"-sit

800m run

50 sit ups

25 squats

Lift 1

Back Squat

1rm, 2 x 3@-10%

Lift 2

Weighted pull up

5-5-5-5

Wod

"Elizabeth"

21-15-9

Squat clean @135#

ring dips

2 x inchworm l.o.g.

5 min hallow rock

Lift

Press

3-3-3@70,80,90%-max reps

Push Press

2-2-2

Wod

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings @55#

60 Sit-ups

70 Burpees

-25 min cap

roll out the lats & shoulders/shoulder mobility drills

2 min handstand hold

1000m row

50 sit ups

Wod

Five rounds for time of:

Run 800 meters

9 Muscle-ups

-or-

5 rounds of

800m run

15 pull ups

15 dips

Cash out:

2 min max rep rope climb

drom & light stretching

60:30x4

pvc hold in bottom position of deadlift

plank hold

Lift

Deadlift

3-3-3@70,80,90%-max reps

Wod

Eight rounds for time of:

20 wall ball shots @12ft

30 walking lunges

40 Double-unders

50m shuttle

Rest 90 seconds

800m run

Lift 1

Power Snatch

3-3-3-3

Lift 2

Bench Press

3-3-3 @ 70,80,90%-max reps

Wod

AMRAP 8 min

8 Hang power snatch @95#

8 box jumps

8 hr push ups

7 min ladder

one arm snatch @35#/20#

push ups

Wod

For time:

1000m row

10,9,8,7,6,5,4,3,2,1 reps for time of:

pull ups

burpees

1000m row

Post:

3 x 15 step ups to 20" box

3 x 12 strict toes to bar

Hip mobility drills and light stretching

10 min jump rope/running drills

-every minute hold the bottom of squat for :30 seconds

Lift

Front Squat

3-3-3@70,80,90%-max reps

Wod

Five rounds for time of:

Run 600 meters

15 Squat Clean Thrusters @95#/65#