Fun Friday

4 RFT

10 push up parallettes
10 burpee double jump
10 t2b

3 RFT

10 G2OVH 95/65
10 OVH or Front Squat

then:
50 SU

5x

20 kettlebell swings

20 double unders 

15 thrusters 95/65
9   pull ups

10 thrusters 115/80
6   pull ups

5  thrusters 135/95
3  pullups

2 thrusters 155/110
1 pull up

Friday Fun...

4x

10 cal bike
12 burpee
10 ball slams

3x

10 Single Leg KB Clean and Jerk
15 Box Jump Over

find your 3 rep max:

back squat
shoulder press


then 4x
12 SA OVH Walking Lunge
12 Sit Ups
12 Push ups

3 rounds...
15 burpees
12 thrusters 95/65

6min to find 1 rep max clean then...

5x
15 sit ups
15 box jumps

Fun Friday

Buy in and buy out with a 400m row