Performance

PART 1
5 rounds for time:
5 x Burpee Pull-Ups
10 x Toes To Bar
20 x Plate Overhead Walking Lunges (45/35)
400m Run

PART 1
AMRAP on the last round.
Every 2 minutes on the minute for 10 rounds:
1 x Overhead Squat @85% 1RM

PART 2
3 rounds for time:
10 x Strict Pull-Ups
15 x Deadlifts (225/155)

PART 1
For time:
500m Row
25 x Push-Ups (Hand Release)
50 x Kettlebell Swings (53/35)
25 x Toes To Bar
500m Row
25 x Toes To Bar
50 x Kettlebell Swings (53/35)
25 x Push-Ups (Hand Release)
500m Row

PART 1
Rest 2 minutes between cycles.
3 cycles for time:
3 rounds per cycle:
15 x Wall Balls (10/9 Feet) (20/14)
10/7 Calorie Air Bike