*battle chain
-20sec
-sled pull
*5 each arm
-Turkish get ups
*death by barbell
2 reps each (unbroken and non stop)
-sumo high pull dead lift
-dead lift
-power clean
-hang clean
-clean squat
-thruster
-power snatch
-hang snatch
-snatch squat
*1 mile run
*20min AMRAP
-10 push ups
-10 wall balls
-10 pistols
-10 walking lunges w/ weight
-10 box jumps
-10 burpee
*1 mile cool down
*3sets
-10 GHD sit ups
-10 KB swings
-10 straight leg sit ups
-10 ball slams
*15 mins
-DU practice/ pull up practice
*21-15-9
-FR SQ
-toes 2 bar/ knees to elbows
*4sets
-150m row sprints
-100 DU /200 jump rope
*5x5reps
- OHSQ
*AMRAP 10mins
-10 OHSQ
-200m run
*1 hr time limit
-1000 DU
-800 walking lunges
-600 sumo high dead lift pulls
-400 box jumps
-200 bent knee sit ups
*5x3 reps heavy
-push press
*5 rds for time
-5 HSPU
-10 ring dips/ dips
-15 push ups
-20 push press
*5x30 sec.
-burpee broad jumps
*5mins jump rope / DU
*5rds for time
-10 pull ups
-20 KB swings
-10 thrusters
*3sets
-50 seated twist
-50 bicycle crunches
-50 scissor kicks
-1min ISO abs
