3 rounds for time of:

Run 800 meters

deadlifts, 7 reps 60/80kg

10 burpee pull-ups

single arm kettlebell thrusters, 14 reps (7 each arm) 16/24 kg

20 box jumps, 20/24-inch box

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear

AMRAP 1 min ON / 30 sec OFF:
- Cal row.
- Rope Climb x2.
- Roll down.
- Wall climb x2.
- Box jumps (24"/20").
- Wall ball shots (9/6 kgs).
- Pull-ups.
- Pistols.
- Toes to bar.
- Sit-ups.
- Ring dips.
- Farmer walk x2 (2x32/20 kgs).
- GHD Back Extensions.
- Burpees.
- Tire flip x2.

5 Rounds of the following triplet:
Ring Pushups (various styles and weighted)
Goblet Squat x 10
kettlebell snatch (5 each arm) + 10-14 single arm switching mid air KB swings

SDHP x 5 reps EMOM for 12 minutes.
Try to increase load after every 3 reps

Post WOD:
3 sets of 5 each leg - Swiss ball Hamstring curls

75 min

Skillwork: MU practice for 25 min

Warm & preparation for metcon 20 min

A.
For time:
10 Muscle-Ups > 15 C2B
20 Deadlifts (315/215 lbs) > 70 kg
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs) > 70 kg
10 Muscle-Ups > 15 C2B

Result: 22.01
178/199 (?)

800 m run
50 clean 60 kg
800 m run
50 power jerks 60 kg
800 m run
50 thrusters 60 kg

6PM:

6 rounds with partner (~45-50min):

• 1k row (1:50/500m pace)
• Wattbike for cals

Other one bikes while the other rows 1k. Alternate btw machines. Try to have fast transitions and aim to hold the same pace on the rower. No rest btw.

I holded 1:49/500m and +1000cal/hour

AMRAP 15'

100 Double Unders
50 Walking Lunge
21 KTB Swing (24/16)
18 Wallball (9/6)
15 Pull Ups

5-5-5-5-5