For time: 30 box step ups 20″ with 2 KB held in the rack 24k/16 30 strict HSPU 3 L -sit rope climbs 20 box step ups 20″ with 2 KB held in the rack 24k/16 20 strict HSPU 2 L -sit rope climbs 10 box step ups 20″ with 2 KB held in the rack 24k/16 10 strict HSPU 1 L... READ MORE
5 x 5 bench press rest then amrap the following in 35 min 400m run 25 burpees 25 sit ups 800m run 25 burpees 25 situps 1 mile run 25 burpees 25 sit ups READ MORE
3 x 10 good mornings 45/35 bar ( slow and controlled ) 3 x 8 bent over row rest then 5 rounds for tome of: 20 wall balls 10 deadlfits 225/ 145 READ MORE
10 min work on the split jerk rest then Complete for time: 75 kettle swings 50 hand to hand Russian swings 25 kettlebell cleans right hand 25 kettebell cleans left hand 25 goblet squats READ MORE