800m run
10 spectaculars
600m run
10 spectaculars
400m run
10 spectaculars
200m run
10 spectaculars

*spectaluar=thruster (from ground), then rack lunge (L/R legs), 44kg

Time: 21:50

400m run

100 air squats

100 push-ups

800m run

75 air squats

75 DU

1200m run

50 air squats

50 pull-ups

1 mile run

25 air squats

25 K2E

Time: 37:24, Rx

AMRAP

8 Hang power clean & Push Press – (40K/24K)

4 burpees

30 DUs

rest 8 minutes

for time:

Dead Lift x 30 reps (90k/65k)

1200m run

A. 6x6 strict-press: 40,40,45,45,50,50 kg
B: AMRAP 15 min wearing 20lb vest
10 leg lunges
10 jumping squats
5 pull-ups

Counts: 12 rounds, 10 reps

AFAP:
800m run
50 abmat situps w/ 35lbs dumbbell
50 banded jump squats
50 double pushup burpees
50 28" box jumps
800 m run

Time: 20:20

A. 20-15-10-15-20 chin-ups
B. EMOTM for 6 min: 5 push-press @ 60kg
C. 20x3 GHDP situps
D. 2000m row: time=7:14 (1:48 pace)

AFAP:
21-18-15-12-9-6-3
deadlifts @ body weight
abmat sit ups
* run 400m after odd
* 15 burpees after even

Time: 17:54