2 Rounds

50’lunge

40 KB Swings

30 Pushups

20 Pullups

10 HSPU

10 minutes AMRAP

30 Double Unders 15 Snatches       

5 strict chest-to-bar pull-ups
10 ring push-ups
20 box step-ups

20 Minutes of Effort

Shoulder to Overhead

Deadlift

Box Jump           

Double Unders

Snatches                             

Lunge

KB Swings

Pushups

Pullups

HSPU

Back Squat

Bike

Jackie

1 K Row

50 Thrusters

30 Pullups

10 Sumo Deadlift High

10 Ring Dips

10 Rounds

10 Sumo Deadlift High

10 Ring Dips

10 Rounds

150 Wall Ball

90 Double Unders

30 Muscle ups  

1-10-1-20-1-30

Back Squats

The 10,20,30 should be at 60,50,40 % of the 1 The 1 reps are % 80,90,100

400 meter run

21 kettlebell swings

12 pullups           

then

Deadlifts : 1-10-1-20-1-30

The 10,20,30 should be at 50,60,70 % of the 1 The 1 reps are % 80,90,100