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
Fitness 6 Rounds 100m Front Rack KB Carry (35/20) 15 KB Thrusters (35/20) 200m Run
AMRAP 16 10 Jumping Pull-Ups 10 Pushups 60 Singles
Fitness: EMOM for 21 Minutes Min 1: 5 Back Squats (80+%) Min 2: 25 Ab-mat Situps Min 3: 15 Box .....
