4 rounds:
Double KBS x 4
OVH Jumping Lunges x 8
Box Jumps x15
150m row
rest 4min

Teams of 3:
2 rounds:
9x200m Run
9x300m Row

(Athletes alternate through in order, performing 3 intervals at each station before moving on.

For Time

With the same weight on barbell

30 Squat
30 Box Jump
30 Sumo Deadlift High Pull
30 HSPU/Pushups
30 Wallballs
30 T2B/KTE

#MetCon | 10’ AMRAP of:

• 4’ sit-ups
• 3’ air squats
• 2’ burpees
• 1’ single unders

27-21-15-9
Kb Swings
Power Snatch@30/20

1 Minute Dead Hang x3 as a class (everyone hangs from the bar and should not drop) from Pull Up bar then

3x5 Hang Snatch

Metcon:

12 Minute AMRAP

200m Run

5 Power Snatches 115/75

5 OHS

Front Squat

10 minute E2MOM 1 at 95% of 1 RM
 

Metcon: 3 RFT

10 Pistols

15 Pull Ups

25 Sit Ups

AMRAP 20min:
3 Power clean
3 Front squat
3 S2OH
(Rx: 85/60kg)

(There is a 20 round limit on this workout - so if you are beast, capable of 20 rounds in 20mins, stop.)

AMRAP 15:
- 10 Power Cleans
- 20 Wall Balls
- 30 Double unders

150m - 2x150m - 23.5, 22.09
100m - 3x100m - 13.5, 13.7, 13.9