7 rounds

60 seconds each round

5 pullups

10 burpees

airsquats for the remainder of the time left

rest 30 seconds

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8 minute AMRAP (as many rounds as possible)

5 sumo deadlift highpulls

5 overhead squats

5 bar facing burpees

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3 rounds

10 deadlift

10 push press

10 toes to bar

10 kettlebell swings

10 double unders

10 ring pushups

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50 medicine ball squats

40 situps

30 overhead walking lunges

20 double pushup burpees

10 deadlifts

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3 rounds

10 squat cleans (60% of 2 rep max)

500 m row

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10 rounds of

2 medicine ball runs

5 renegade rows

Finisher

40 hollow rocks

35 kettlebell crunches

30 calorie rows

30 supermans

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Hero WOD

“DT”

5 rounds (105/155)

12 deadlifts

9 hang power cleans

6 push jerks

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4 rounds

20 box jumps

10 back lunges

8 sumo deadlift high pulls

6 front squats

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WOD 1

1 shoulder press (70% of 2 rep max)

5 pullups

Every 30 seconds

WOD 2

“Death by” Burpees

Go by 2s

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