Run x 2 miles

Tabata x 8 rounds of:

Burpee

Sit up

Double Unders x 300

Seated press x 1rm

A1.Pull up or Bar muscle up 3 x 10/8

A2.K.B. bench press 3×10

B1.Band pull aparts 3 x 50

B2.B.B. push press 3 x 10

C1.Tricep work 3 x 10

C2.Ab work 3 x 10

Sumo D.L. from a deficit 8 x 3

O.H. squat 3 x 8

For time:

Death loop x 1

K.B. swing x 50

Box jump x 50

Run x 400m

Box jump x 50

K.B. swing x 50

Death loop x 1

Swiss bar wide grip bench press with chains 5 x 3

A1. C2B pull ups 3 x 20

A2. 1 arm D.B.O.H . press 3 x 10

B1. D.B. bent rear delt raise 3 x 15

B2. Rev. grip push up 3 x 20

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

B.B. thruster 3 x 20

A1. Low bar prowler sprint 3 x 50yd

A2. Sumo D.L. 3 x 10

AMRAP in 12 min. of:

Box jump x 8

K.B. American swing x 10

Jumping split lunge x 12

Band bench press 8 x 3

A1. Close grip chin up 3 x 12

A2. Seated D.B.O.H. press 3 x 12

Buy in of- Push ups x 50

Then do 4 rounds of:

K.B.S.D.L.H.P. x 10

K.B. push press right arm x 10

K.B. push press left arm x 10

Buy out of- Push ups x 50

Run x 5k

Burpee x 100

D.U. x 200

B.B.O.H. press x 1rm

A1. Dbl. K.B. bent row 3 x 20

A2. Wide grip bench press 3 x 10

B1. B.B. upright row 3 x 20

B2. Weighted dips 3 x 10

C1. Tricep work 3 x 20

C2. Ab work 3 x 20

Trap bar D.L. 3 x 10

A1. K.B. eagle squat 3 x 10

A2. Weighted GHR 3 x 10

AMRAP in 10 min. of:

Plate O.H. squat x 10

D.U. x 20

Burpee x 5

Front squat x 1rm

D.B.D.L. 3 x 15

A1. Elev. GHR 3 x 15

A2. Pistol 3 x 8 each leg