7 Rounds, 7 Sets, 7 Hand-stand Push-ups, Thrusters, Knee 2 Elbows, Dead-lifts, Burpies, Kettle bells, & Pull-ups

Time: 28:38


modified hand-stand push-ups, 45 lb. thrusters, 105/95 lb. dead-lifts (2 r. then 5r.), 35/30lb. kettle bells (1r.then 6r.), pull-ups with box.

Hand-stand push-ups, Dead-lifts, Box Jumps, Pull-ups, Wall Ball, Tuck Jumps, 400 meter Run

Time: 11:28

I was surprised at how fast I flew through the dead-lifts. I modified to 95lbs. Also, I only did 60 tuck jumps. I could have done 30 double unders instead. Pull-ups were ok. I held my feet on the bench to make my body more vertical. I was literally jumping off the ground with the yellow wall ball. I think it was 10 or 12 lbs.

21-15-9

Yesterday, I did three rounds of lunges, leg lifts (lying on your back), and modified handstand push-ups.

Time: 5:32

L-Sits, Goodmornings, Abmats, & Backextentions

19:05 min.

This is the first time I did this workout. I modified my l-sits to tuck sits and did 30 reps of sit-ups and 15 back ext. Next time I will try 30 sec. l-sits to progress.