Fitness 4 rounds 300m Med Ball Run (10/4) 10 push jerks (85/65) 15 burpees
Fitness AMRAP 15 30m Bear Crawl 10 Box Jumps (20/16) 3 Up Downs
4 Rounds: 12 S2O (65/45) + 12 Ring Dips -Rest 2 Min- 4 Rounds: 12 SDHP (65/45) + 12 Jumping .....
AMRAP 12 5 Deadlifts (165/115) 20 Russian KBS (45/26) 5 Pull Ups + 5 Dips
25 Minute Time Cap 5 Rounds 10 power snatches (65/45) 15 calorie row 30 air squats
Fitness 50m Bear Crawl 15 Double KB Clean (26/18) 50 Walking Lunges 25 Ring Rows w/ 2 sec negative 50 .....
Fitness 3 rounds for time 21 Wall Balls (14/10) 15 SDHP with kb (35/26) 9 KB snatches (26/18)
AMRAP 5 minutes 400 m run buy in 20 slam balls (10/5) 5 burpee over the ball -rest 2 minutes- .....
A TED WORKOUT
McGhee 5 Deadlifts (275/185) 13 Pushups 9 Box Jumps
Split Jerk 15min to find heavy split jerk
