Overhead Squats
Handstand Pushups
Practice both….

400 m run
21-15-9
Thrusters
Knees to Elbows
Pushups

400 M Run
25 Pushpress
400 M Run
25 Kettlebells
400 M Run
25 Squats
400 M Run
25 Burpees

400 m Run
25 Situps
20 Pushpress
15 Squats
10 Tire Flips
5 HSPU
5 Pullups
4 rounds

400 M Run
25 Situps
20 Pushpress
15 Squats
10 Tire Flips
5 HSPU
5 Pullups
4 Rounds

Fight Gone Bad
1 min Row
1 min Wallball
1 min SDLHP
1 min Pushpress
1 min Box Jump
3 rounds/1 min rest after each round

To honor the annviersary of those who lost or gave their lives that day, we did the following….
9-11-20:01
9 Kettlebells
11 Pushups
rounds in 20:01

400 M Run
10 Tire Flips
20 Squats
3 Rounds

15 Pushpress
20 Box Jumps
25 Situps
3 Rounds

“Diane”
21-15-9
Deadlifts
Handstand Pushups