Run > SDHP > T2B

5 Rounds

200M Run

15 SDHP (95/65)

15 Toes to Bar

AOD Circuit Day!

6 Rounds
20 sec on > 10 sec off

Row for calories
then
Tire Flip/Jump Through
then
Wall Balls (14/10)
then
Prowler Push
then
Landmine Twists (left to right = 1)
then
Decline sit ups on bench

FRAN

FRAN
21-15- 9
Thruster 95/65
Pull-ups

Burpee + Runs

40 burpees

100M run

30 burpees

200 M run

20 burpees

400 M run

10 burpees

Filthy 50

Filthy 50

50 Box jump

50 Jumping pull-ups
50 Kettlebell swings

50 Walking Lunge

50 Knees to elbows
50 Push press, 45

50 sit ups

50 Wall ball

50 Burpees

50 Double unders/100 jump rope

Move some weight!

AMRAP 10
Tire Flip Conga Line

then

AMRAP 7

Burpee Deadllifts

(push up on bar > deadlift)

then

AMRAP 3

Kettlebell Swings

Shoulder to Overhead + Run

3 Rounds

15 Shoulder to Overhead (strict press, push press, push jerk) @ 60%BW

Run around block (up Winsdor)

Finisher: 
100 Situps for time