Ring Dips + Pull Ups

On the minute;
5 Ring Dips and complete
150 Pullups

16:59

Push Press + Rowing

4rds
400m row
10 Push Press 20kgDBx2

13:16

KB Snatch + Burpees

60 Snatch 8kg, 30 Burpees
40 Snatch 12kg, 20 Burpees
20 Snatch 16kg, 10 Burpees

13:23

KickBoxing

45mins Kickboxing

Rest Day

HSPU + Tuck Jumps

3rds
10 HSPU
50 Tuck Jumps

4:46

16kg Kettlebell WOD

3rds
20 Swings
20 Cleans
20 Push Press
20 Snatch
100 Skipping

13:49

Power Clean + Burpees

5rds
5 Power Clean 55kg
10 Burpees

12:19

FRAN

21-15-9
Thrusters 40kg
Pull Up

10:49

21-15-9
DL 80kg
HSPU

6:38

*Working towards a RXD Diane*

4rds
20 Snatch KB 16kg
10 Box Jumps 35" (PR)

8:44

Double KB 12kg

5rds
20swings
10Cleans
10 Push Press
10 KB Pushups

9:46

5rds of
5 push press 50kg
10 ohs 15kg

9:15

Helen
3rds
400m run
21 kb swings 16kg
12 Pullups

11:44

5rds
5 Sandbag Cleans 75lbs
5 Sandbag Thrusters 75lbs
5 Around the World 30lbs

9:12

Front Squat 65kg
3-3-3-3

Then,

5rds
5 Pullups
10 Ring Dips
10 Overhead Squat 20kg

7:49

16KG KB
KB swing 50
KB clean 50
KB snatch 25
KB overhead squat 50

Time :- 14:23

150 burpees

12:12

12 mins amrap
5 Overhead swing 1 pood
5 Box jump 24"
5 Slap push ups

Total - 16 sets

REST DAY

5rds
5 SDHP 60kg
Squats 10-20-30-40-50

8:23

6rds
6 Bench Press 70kg
6 Pull Ups
6 Overhead squat 20kg

10:15

Kevin's WOD @ FOP

5rds
5 Deadlift 100kg
10 Burpees

9:57

REST DAY

BOX Wod @ FOP

7 rds
7 SDHP 40kg
14 Box Jumps 24"

9:57

Mark Erikson Kettlebell Meltdown 300 Workout
on 16kg KB

25 V Ups
50 Snatches
25 Pushups
50 Swings
50 Burpees
50 Clean & Press
50 Mt. Climbers

11:53

21-15-9
Power Clean 50kg
Pull Ups

9:36

Then,

One Hand Snatch 20kg
2-2-2-2

4rds of

400m Row L5
400m Run
20 Burpees

14:46

12mins AMRAP

5 Deadlift 259lbs
5 Pull Ups

6sets