sorry for late post

front squat
5-5-5
press
5-5-5

thats all so go heavy! warm up we with approximately 3 sets of lighter weight, more reps to get ready for the 3 sets of 5. post the loads in comments.

Warm up
600m run
2 sets of:
16 Walking lunges
8 Walkouts

5 sets of:
20 unbroken db swings
Rest 30s
20 v ups
Rest 1 min

L Sits
3x1 min

wod
20 min amrap:
20 one arm dumbell walking lunges 53/35/25
20 swings 53/35/25
20 one arm dumbell walking lunges 53/35/25
20 push ups (Games style) hand must come off ground with chest on ground at bottom

20 minute amrap:
800m run
50 v-ups

post total rounds in comments

choose a variation of the handstand push up and the l pull up that is safe and appropriate for your skill and strength level. If you cannot do any pull ups, do recline pulls or even jumping pull ups.



wod
fFor Time:
15 Handstand Push-ups
1 L Pull-up
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post total time.

for time:
lunge 400m

post time in comments

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15x100m sprints
do one rep every minute on the minute. Rest the remaining time of the minute. For example, if it takes you 20s to run 100m, you have 40s to rest.