skil

5 clean

5 front squat

foundations

20 air squat

15 wall ball shots

10 k2e

40/30/20/10

air squat

pushpress

kb swing

ring dips

6 rounds for time

10 deadlift115/185

10 kb thruster 18/35

plate run 25/45

the plate run is to the end of the building and back

• 13 min AMRAP
• 9 front squat
• 12 box jump

4 rounds

15 wall ball shots

10 burpee pull up

then

4 rounds

15 push up (hr)

10 K2E

3/3/3/3/3/3 push press

build up to your best set of 3

5 rounds

400m run

30sec rest

Open Gym

14 min AMRAP
3 hand stand push up
6 squat clean
9 K2E

5 rounds
10 sdlhp
15 sit up
20 air squat
100m sprint

7/6/5/4/3/2/1
deadlift
burpee