8 rounds: 100m sprint. max

8 rounds: 100m sprint. max kb swings. 1min rest. : 105 reps

amrap 20: 10 db split

amrap 20: 10 db split jerks.10 burpees.10 broad jumps. 8plus9

4rounds: 25 wall ball shots.

4rounds: 25 wall ball shots. 25 abmat situps. 200m backwards run. 21:58

Deadlift high pull 1r x

Deadlift high pull 1r x 10 sets. 65.75.85.95.105.115..125.135.145.155 push press 5r x 5 sets 95.105.125.135x4.125

5rounds 5db sp clean 5db

5rounds (5db squat cleans+5db thrusters)--> 1mile--> repeat rounds 28:09

25-15-9 ohs 45lbs burpees 7:55

25-15-9 ohs 45lbs burpees 7:55