For 40 minutes in teams of 2:
800 m team run
40 cal bike
80 m sled push

Conditioning
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (165/105)

4min AMRAP
Burpee

Rest 2min

4min AMRAP
Double unders

Total time: 10min

WOD:

7RFT

7 front squat 75/55

7 CTB pull ups

3 rounds for time of:

• 800-m run
• 50 box jumps

Men 24-in. box
Women 20-in. box

• 2-…-2 of:
BB Power Snatch
2RM

Väliin jäänyt harjoitus

Split jerk 4x2x85%

Strength 10 mins to complete

10-8-6-4-2 sets of unbroken strict pull ups
Scales can kip/bands

Wod- 3 RFT
3 wall walks
15 back squat@60/40

Strength: if this is easy wear a weighted vest.

Wod: aim to flat out in this Wod go unbroken!

Rubber band warm ups:
Overhead pull apart 8 reps
High pull 8 reps
Press 8/hand
Rubber band "snatch" 8 reps
Pull apart 5 reps
Sideways pull apart 5/side

Barbell warm up - progressive weight - 3 rounds
3 Shrug
3 Clean high pull
3 Muscle clean
3 Press
3 Tempo front squat 53x1
3 Hang power clean + 3 Push press
3 Hang clean + 3 Power jerk