"Barbara"

Five rounds, each for time of:


20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Dumbbell

7 rounds of:



5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Rest 1min each round
*must be done unbroken or start again.

Speechless

For Time:

1000m Row
25 Burpees
750m Row
50 Burpees
500m Row
75 Burpees
250m Row
100 Burpees

Ring Push Ups!!

10. 9. 8, 7, 6, 5, 4, 3, 2, 1 reps of:



Weighted Barbell Step Ups (ea leg)
Ring Push Ups
Supine Ring Pull Ups

FUBAR

5 Rounds
5 Weighted Pullups 20/10kg
10 Turkish Getups 12/8kg (5per side)
20 Clean/ Jerks
40 Air Squats
4oom run (5:30& 6:30 sessions Row)

Post Time:

Rest Day

Swing it!

For time:


Sprint 200 Meters
50 Kbell swings
5 Pullups
Sprint 200 Meters
40 Kbell swings
4 Pullups
Sprint 200 Meters
30 Kbell swings
3 Pullups
Sprint 200 Meters
20 Kbell swings
2 Pullups
Sprint 200 Meters
10 Kbell swings
1 Pullup

Kettlebell 24/12kg
Pullups Chest to Bar..

Post times: