for time:
HSPU 21-15-9-3
back ext. 6-12-18-24
pullup 21-15-9-3
V-Ups 6-12-18-24
(50 yds of frog hops in between rds.)

Handstand
push ups        Back Ext     Pull-Ups    V-Ups
      21                  6             21           6
      15                 12            15          12
      9                   18             9           18
      3                   24             3           24
(50 yds frog hops in between rds.)

15 min AMRAP:
8 KB fig 8 uppercuts (53/35) split reps for each arm
8 SDLHP (95/65)
8 DB Shoulder Press (45/25)

8 KB Figure 8 Uppercuts (53/35….4 reps for each arm)
8 SDLHP (95/65)
8 DB Shoulder Press (45/25)

20 min time limit:
Back Squat
5-4-4-3-2-1-1 (225/155) work up to this max*
record 1 rep max for score
then…..
Tabata (8 rds)
situps
lateral hurdle jumps
 

WKT #1: 20 min time limit:
Back Squat
5-4-4-3-2-1-1 (225/155) work up to this max (record 1 rep max for score)
then…..
WKT #2: Tabata (8 rds)
Sit Ups
Lateral hurdle jumps (12 inch hurdle is RX) (modifications are 6 inch hurdles down to taped line)

4 rounds
200 m uneven farmers walk (53/44)men (35/25) women
2 rope climbs (3 to 1 up down ratio)
20 Box Jumps (30' / 24')
10 Burpees

200-M Uneven Farmers Walk (53/44)men (35/25) women
2 Rope Climbs (3 to 1 up down ratio)
20 Box Jumps (30' / 24')
10 Burpees

SINCE WE MISSED FRIDAY'S WORKOUT….HERE IT IS FOR YOU TO COMPLETE AT HOME AGAIN.

10-9-8-7-6-5-4-3-2-1 OF Burpees AND JUMPING JACKS.  START DOING 10-Burpees, THEN 10-JUMPING JACKS.  THEN 9-Burpees, 9-JUMPING JACKS….ALL THE WAY DOWN TO 1.  POST YOUR TIME UNDER THE COMMENT SECTION.

RUN 800 METERS (IN YOUR NEIGHBORHOOD)

50 Air SquatS

25 push upS

RECORD YOUR TIME AND POST IT TO THE COMMENT SECTION