Morning

20 minutes AMRAP:

20 push ups
20 sit ups

17 rounds + 20 push ups completed

Morning

20 minutes AMRAP:

5 40kg KB Swing
10 HSPU
15 40kg Barbell hang cleans

10 rounds completed


10 minutes AMRAP:

10 70kg deadlift
10 pull ups

6 rounds completed

Morning

30 minutes AMRAP:

600m run
10 pull ups

Completed 9 rounds + 300m

Morning

30 min, EMOM:
15 burpees

Total: 450 burpees

5min rest

100 burpees for time
Time: 4:24

Morning

60 minutes AMRAP:

5 pull ups
10 push ups
15 Squats
10 burpees

41 rounds + 5 pull ups + 10 push ups completed

Evening

5 x 10 Dragonflags

Morning

10 rounds of:

600m run
60 squats
6 pull ups

Time: 36:10