Peng Joon

Back Squats 5 x 5(use 85-90% of 5RM, resting 2-3 minutes between sets)

*refer to 073012.

then:-

21-15-9 reps for time of:
Pull Ups
Handstand Push Ups
Knees-to-Elbows

Beginner: Scale movements as necessary.
Advanced: Chest-to-Bar Pull Ups, Head-to-floor HSPU, Sub KTEs with Toes-to-Bar.

45kg / 19:45 (DB Press @ 25 lbs)

Turkish Get Ups 2-2-2-2-2

*Compare to 072512.

16-16-16-16-16

then:-

In 15 minutes, complete as many rounds as possible of:
10 Deadlifts @ 70kg/50kg
10 Burpees
Run 200m

4R + 10 + 2 @ 45kg

Beginner: Scale movements and load as necessary.
Advanced: Deadlifts @ 100kg/70kg.

In 15 minutes, complete as many rounds as possible of the following ladder:
2 Thrusters @ 45kg/30kg
15 Double Unders
4 Thrusters @ 45kg/30kg
15 Double Unders
6 Thrusters @ 45kg/30kg
15 Double Unders
8 Thrusters @ 45kg/30kg
15 Double Unders
10 Thrusters @ 45k/30kg
15 Double Unders

12 + 6 @ 30kg

Kettlebell Press 3-3-3-3-3, Left & Right

12kg x 5

*Compare to 071712.

then:-

In 15 minutes, complete as many rounds as possible of:
Run 400m
30 Wall Balls @ 10kg/5kg
20 Knees-to-Elbows

2R + 200m (WB @ 5kg)

Three rounds for time of:
15 Hang Power Cleans @ 45kg/30kg
15 Burpees

5:58 @ 30kg

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg.

L-Sit 5 x max hold(rest 2 minutes between efforts)