DAILY WHITEBOARD

amrap in 20mins of:
100m run (farthest door to back garage door)
135/95 ground to overhead x 10
bar-facing burpee x 10

45/30 hang squat clean x 50
jumping pull up x 75
45/30 push press x 100
ghd sit up x 125

tabata mash-up:

c2b pull ups

2pood/1.5pood kb swings

2min rest

find 1RM thruster within 10mins

2min rest

3RFT

double under x 50

knees to elbows x 25

muscle up x 5

find heaviest 1RM front squat within 12mins, then follow immediately by:

for time:

400m run

225/155 deadlift x 50

400m run

find heaviest 1RM on bench press within 12mins, then follow immediately by:

for time:
400m run
95/65 overhead squat x 45
400m run

find heaviest deadlift 1RM within 12mins, then follow immediately by:

for time:
400m run
135/95 thruster x 30
400m run

handstand push up

5 x max reps

-each set is an amrap; perform as many reps as possible in each set

-rest 3mins between sets

for time:

400m run

75/45 snatch x 75

400m run