21 L-pull-ups 20 One legged squats, alternating legs 18 L-pull-ups 16 One legged squats, alternating legs 15 L-pull-ups 12 One legged squats, alternating legs 12 L-pull-ups 8 One legged squats, alternating legs

Five rounds for time of: Run 400 meters 95 pound hang squat clean 15 reps

20 minute AMRAP Run 400 meters 21 dumbbell thruster, 20kg  

For time: Row 1000 meters Hang squat clean 115 pounds, 21 reps 21 Ring dips Row 750 meters Hang squat clean 115 pounds, 15 reps 15 Ring dips Row 500 meters Hang squat clean 115 pounds, 9 reps 9 Ring dips

50-40-30-20 and 10 reps for time of: Push-ups GHD Sit-ups 200m Run

Rest Day Gym Closed today