workout:
3 minute jump rope singles
3x
10 goodmorning
10m elbow to instep
5 wall squat
then:
10 rft
5 pull up
10 push up
15 squat
then:
not for time
10-20-30-40-50
double unders
post time

workout:
5 minute row
3 x10
ball slam
wall ball
walking lunges
then:
sumo deadlift 5 x 5
then:
8 x 250m row
rest 1:1
post load

workout:
press 2-2-2-2-2-2-2
work up to a 2-rm
then:
4x :30/:30 db push press
rest in the over head position
then:
300 second plank hold
post 2-rm

penalties

workout
3x
300m run
10 ring row
10 wide out
10m high kick to toe touch
then:
7 rft
1 rope ascent 15/12′
10 wall ball 20/14
15 kb swing 53/35
20 double unders
post time

workout:
sots press 5 x 5
then:
8 minute amrap
100m run
10 box jump
10 wall ball 20/14
post load and work