"Michael"
3 RDS:
800m run
50 Situps
50 Back Extensions

All Work Unbroken!!

1000m run
5RDS:
5 HSPUS
5 Dips
500m run
5RDS:
10 Wall Balls @ 12lbs
10 Pistols
500m run
15 Squats
15 Situps
200 singles
1000m run

5RFT:
25 DB Push Press @ 25lbs
100 Singles

12:33

1 mile run
40 pistols (r/l)
1:00 accumulated L-sit

10 HSPUS
20 Toes to Bar
30 DB Swings @ 50lbs
40 Situps
50 Burpees

EMOM 20:
1 Hang Clean @ 145lbs

500m run
21 DB Snatches @ 40 lbs
21 OWLS
500m run
15 HSPUS
15 Pistols
500m Run
9 DB Snatches @ 50 lbs
9 OWLS
500m run
6 HSPUS
6 Pistols

"Short Tosh"

3 x (100m+200m+400m) Work Rest 1:1

:27/:51/1:47
:23/:49/1:42
:21/:46/1:35

10-1 reps of:

BW Backsquat @ 185lbs
HSPUS

1000m run
50 Box Jumps @ 24"
25 Pistols

4 x 600m 1:3 work:rest


2:27
2:23
2:24
2:30

3 x 1M
rest 5:00 between efforts

"Coe"

12:52

4 RDS:
10 Pistols
20 Pushups
10 Hollow Rocks
:20 Handstand Hold