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3 Rounds for time of...
7 thrusters
7 overhead squat
5 sumo deadlift high pull
5 rope toes to hands
3 handstand push ups
3 burpee pull ups
200m run
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AMRAP 5min
10 deadlift 80/60
10 swings 24/16
10 push ups
rest 5mins
AMRAP 5 mins
5 pull ups
20 squats
rest 5 mins
1min prone holds
1min isometric squat
3 rounds
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10, 9, 8……, 1
Burpees
wall ball 9/5
pull ups
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Snatch grip Deadlift: 10, 7, 5, 3, 1, 1, 1
Rest 10 min
1 x Max Rep Pull up, rest 3 min, Push up, rest 3 min, Squat
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REST
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MURPH
1600m run
100 pull ups
200 push ups
300 squats
1600m run
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DEADLIFT
7 sets of 1 rep
1,1,1,1,1,1,1FB600m,400m,200m,100m sprint. 100% recovery
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5 rounds for time of:
2 Rope Climbs subs =1 rope climb is 10 towel pull ups (can do jumping pullups if need be-get your chin over your hands)/10 knees to elbows
10 Push-Ups
20 Squats (broad jumps)
Sprint 200m
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