5x

7 dumbell thruster
7 burpees

buy out:
60 burpees

friday fun...

 22min AMRAP

10 push ups
20 air squats
5 pull ups
5 dips
200m row

20 push ups
40 air squats
10 pull ups
10 dips
400m row

30 push ups
60 air squats
15 pull ups
15 dips
600m row .... etc

keep adding reps as the time remains

4x
10 T2B
20 KB Swings
30 DU

10x

2 Dumbell Cleans
2 Dumbell Sqaus
2 DB Lunges

every minute 5 burpees

buy out

100m Farmers Carry

3x

15 OVHS/FS
200m run

10min AMRAP

6 deadlifts
50 double unders
10 hspu

5 rounds

8 thrusters
20 sit ups

8min AMRAP

5 burpee box jumps
10 push press
15 Russian twists

3x

20 KB swings
10 pullups
200m run

Fun Friday at the Fights...

tabata  this:

row
squat
pull up
push up
sit up

4x

15 wallballs
15 slam balls
 200m run

7min AMRAP

5 strict pull ups
10 ring dips
15 single leg squats

1-8-1

power snatch
bar facing burpees