500m ROW

21 x 15 x 9

KB Swings (35/53)

Pull-ups

400m RUN

21 x 15 x 9

Thrusters (65/95)

Lateral Jump Burpees

500m ROW

4 Rounds for Time:

10 Snatch 135#, 95#
11 Push Ups
12 Pull Ups
400m Run

4 Rounds for Time:

4 Turkish Get Ups (2 per side) 53#, 35#
6 Sand Bag Clean 100#, 60# (use green army bags)
8 HSPU
10 Toes to Bar

Front Squat 5-5-3-3-1

Weighted Ring Dips 5x8

Skill Work: V-Sits and Rope Climbs

Tabata Intervals:

KB Swings
Box Jumps
Pull Ups
Med Ball Slams

10-9-8-7-6-5-4-3-2-1

3/4 Weight Clean and Jerk
Burpees

*Run 6 200m Sprints*

5 Rounds for time:

10 L Pull Ups
20 Wall ball Shots
30 Double Unders