Find Your 20 RM Back Squat

10-9-8-7-6-5-4-3-2-1
Push-ups
Ball Slams (30/20)

14 Min AMRAP:
10 Jumping Lunges (65/45)
20 Double Unders
30 Sit-ups
40 Kb Swings (50/35)

40 Min AMRAP:
2 Turkish Get-ups (50/35)
4 Ring Dips
6 Star Jumps
8 Ball Slams (30/20)
10 Sit-ups
12 Plate OH Lunges, walking (45/25)
14 Russian Twists (45/25)
16 Calorie Row
18 Kb Swings (50/35)
20 Double Unders

Work for one minute at each station for max reps and rest for minute:
1. Squats
2. Push-ups
3. Box Jumps (30/24)
4. Pull-ups
5. Jumping Lunges
6. Burpees
7. Kettlebell Wall Ball Shots (50/35)
8. Double Unders

Shoulder Press
5-5-5
Push Press
3-3-3
Split Jerk
1-1-1-1-1

Complete 3 Rounds for Time:
Run 400m
10 Db Hang Squat Snatch, L arm (40/30)
5 Bar Muscle-ups
10 Db Hang Squat Snatch, R arm
5 Bar Muscle-ups

Work up to a Heavy Squat Clean Double
then…
Metcon Speed Steps:
8 x 0:30 with 0:30 rest
*Rest 3 minutes
Metcon Row:
8 x 0:30 with 0:30 rest

Handstand Walk Practice:
Spend 10 minutes working on handstand walks, handstand holds, wall walks, etc…
Death By Sit-ups:
On Minute 1, execute 10 sit-ups. Add 2 sit-ups each minute until failure.

Complete for Time:
Run 1 Mile
5 Rope Climbs
10 Man Makers (30/20)
15 Sit-ups
20 Wall Ball Shots (20/14)
25 Sit-ups
30 Calorie Row
35 Sit-ups
5 Rope Climbs
Run 1 Mile

7 Minute Burpee Test
*Set a benchmark for a re-test in a few months!