3x

33 air squats
33 cal bike
33 t2b/situps

1-10 ring dips
10-1 deadlifts

3x

12 dumbell thrusters
12 dumbell front rack lunges
12 renegrade row (rt side then left side) then push up

Friday Fun

200m run

4x
12 DB deadlift
8   DB SH 2 OVH

400m run

21-15-9

kettlebell swings
box jumps
toes to bar

3x

15 thrusters
12 burpees

friday fun...

 

4x
25 wall ball shots
200m run
10 dumb bell snatch

death by kettlebell swings..

minute 1:
2 swings

minute 2:
4 swings

minute 3:
6 swings...

continue till you can not complete required swings in the minute

7min amrap

10 front squats
10 SABBPU
100m run

5x

5 deadlifts

50 double unders

5x

10 SA Dumbbell Thruster
10 T2B

4x

200m run
20 box jumps
20 push ups