2x

15 cal bike
15 burpees
15 box jumps
30 double unders
30 air squats
30 push ups

2km row...

21-15-9

Med ball cleans
Med ball push press to 9/10ft target

4x

4 T2B
5 SA Dumbell Snatch R hand
6 SA OVH Lunge R hand
4 T2B
5 SA Dumbell Snatch L hand
6 SA OVH Lunge L hand

Friday Fun..

1st minute - 1 burpee
2nd minute - 2 burpees....

continue till unable to finish set number of burpees in the minute. If you make it past 15 rounds you do not have to do 35 wallball buy out

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