FRONT SQUATS AND RUNNING

Front Squat 3 rep maxthen…5 rounds for time of:7 Front Squats (95/65 lbs)200m RunPost times to comments. 

MECHANICS, ROWING, CLEANS, SIT UPS, AND RING DIPS

Spend 10 minutes on Power Clean Mechanicsthen…For total reps:2 minutes Max Effort of Rowing (calories)rest 1 minute2 minutes of Max Effort Power Cleans (135/95) lbs (reps)rest 1 minute2 minutes of Max Effort Situps (reps)rest 1 minute2 minutes of Max Effort Ring...

DEADLIFTS, PULL UPS, WALL BALLS AND SWINGS

Deadlift 5 rep maxthen…Complete as many rounds as possible in 20 minutes of:5 Chest to bar Pull-ups10 Wall ball shots, (20 /14 lbs)15 Kettlebell swings, (53lbs/35lbs)Post rounds completed to comments. 

SHOULDER PRESSES, DOUBLE UNDERS AND HANDSTAND PUSH UPS

Shoulder Press 5 rep maxthen…For Time:50 Double Unders10 Handstand Push-upsrun 200 meters40 Double Unders8 Handstand Push-upsrun 200 meters30 Double Unders6 Handstand Push-upsrun 200 meters20 Double Unders4 Handstand Push-upsrun 200 meters10 Double Unders2 Handstand...