5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Pull Ups can be subbed for max rep linear progression
Poole
25 Min AMRAP
20 Barbell Lunges
20 Ab Matt Sit Ups
20 Box OverJumps
20 Sumo Deadlift Highpull
1 Set Of Max Linear Progression
12 Minutes
3 Position Clean
7 Minute AMRAP
7 DB Squat Snatches R Arm
7 TTB
DB Squat Snatches L Arm
Poole
7 Minute AMRAP
7 Squat Snatches
7 TTB
Linear Progression
4-4-3
Tabata:
Row
Squat
Pull Up
Push Up
Sit Up
Build to a Power + Squat Clean
50 Wall Balls
50 Pull Ups
35 Wall Balls
35 Pull Ups
15 Wall Balls
15 Pull Ups
24 Min Partner AMRAP
Partner 1
2 Rounds
2 Muscle Ups
4 HSPU
8 KB Sntaches
Partner 2
Row
*accumulate distance and rounds*
Southbourne
12 Min Emom
Min 1 – Handstand Walk
Min 2 – Rope Climb
12 Minute Emom
Min 1 – A Bike/Ski/Bike
Min 2 – Man Makers
Poole
32 Min Emom
Min 1 – Handstand Walk
Min 2 – Snatch
Min 3 – Double Under
Min 4 – Rest
3-3-3
Southbourne
15 Minute AMRAP
10 Ring Push Ups
10 Left Arm OHS
10 Right Arm OHS
Poole
15 Minute AMRAP
10 Ring Push Up
3 Bear Complex
Linear Progression
3-3-2
15 Minute AMRAP
YGIG
5 Devils Press
3 Bar Muscle Up
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
