12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

3 minutes of freestanding shoulder taps in a handstand
3 minutes of legless rope climbs (15 feet)
2 minutes of freestanding shoulder taps in a handstand
2 minutes of legless rope climbs
1 minute of freestanding shoulder taps in a handstand
1 minute of legless rope climbs

WU

Jump rope 2 minutes

3 rounds of

Burgener Warm Up

WOD

50 Double Unders

10-08-06-04-02

Overhead Squat

Burpee

100 STJR or 35 Double Unders

( Start practicing DU !! )

WU

Run 400 meters

3 rounds of

10 Box Jump

10 Push Press

10 Med Ball Cleans

WOD

4 Rounds

12 Clean and Jerk @ 95 Lbs

200 Meter Run

WU

Bike 700 meters

3 rounds of

5 inch worm Puhups

10 KB Deadlifts

10 Pullups

WOD

Alternating Double Tabata ( 16 rounds )

Pushups

Sumo Deadlift High Pull

20,18,16,14,12,10,08,06

GHD Situps

Walking Weighted Lunge steps with 45 lb dumbells

Be smart. Push the lunges, have control on the GHD Sit-ups

WU

Run 400 meters

3 rounds of

10 Hanging Knee Tucks

10 Barbell Deadlifts

10 Inverted Rows

WOD

10 Deadlifts @135

7 Pullups

5 Rounds

WU

Row 250 meters

3 rounds of

10 PVC Pass Through

10 Push Ups

10 Lunges R/L is 1

WOD 2 rounds for time

500 Meter Row

40 Squats

30 Sit-ups

20 Push Ups

10 Pull Ups

7 Deadlifts

7 Hang Cleans

7 Front Squats

7, no wait.. 10 rounds. As Fast as Possible. 135lbs RX

10 Deck Releasing Pushups

10 Sumo Deadlift High Pull

10 Rounds