workout:
400m run
10 burpees
10 pull up
10 squat
then:
4rft
200m run
12x pullup
12x pushup
12x situp
12x squat

*pics posted tomorrow

AMRAP 8 min
20m bear crawl
5 burpees

workout:
400m run
3 rounds
10x good morning
10x squat
10x situp
10x pushup
then:
3rft
400m run
15x kb swing
25x squats

workout:
400m run
3 rounds
10x pvc deadlift
10x superman
10x situp
then:
5x7 deadlift
then:
3rft
10x deadlift
25x box jump

workout:
5 min row
then:
rope climb skill/drill
then:
5 min max burpees

workout:
3 rounds for warm up
15x light kb swing
10x split jump
15x situp
then:
4 rft
15x kb swing
20x KtE
25x butterfly abmat situp

workout:
5 min jump rope
then:
2x 10 pvc deadlift + 10 situps
then:
10m bear crawl+
10-1 deadlift +
10m bear crawl +
1-10 burpee

workout:
2rounds
10x pushup
10x situp
20m frog leap
then:
3 rounds for time
400m run
21x kb swing
12x pullup
6x clapping pushup

workout:
skill: Overhead Squat
work technique @ pvc
then:
21-15-9
OHS @ medball
Pushup

workout:
tabata
jump rope
tuck hang
then:
5 min amrap
20m bear crawl
20m flying burpee
then:
rest 5 min
then:
800m run

workout:
warmup
then:
4 min 15/15 L sit in the ring
then:
clean technique
then:
4 rounds
10x db cleans
25x air squat