21-15-9

DB snatch
DB burpee

22/15 Kg

500m Row 1:33.6

Then....

40-30-20

Double Unders
Squats
Box Jumps 28" Box (RX was 24")

3 Rounds.

The rowing made this dirty. I stuck around and did it again without the row or 28" box and did it 1m45s faster.

40-30-20

Double Unders
Squats
Box Jumps 24" Box

3 Rounds

Stuck around and did this a second time RX in place of RX+.

3 RFT

• 1000m Assault Bike
• 5 Ropeclimbs
• 5 Sandbag over Shoulder 75kg
• Carry sandbag 20m
• 5 Burpees over High jerk boxes

If possible, wear a vest

DL with snatch grip 50-60%
Snatch High pull 90-100%
Snatch 75-80 %

WU: 400m run
3 rounds
10 kb swing 24kg
10 kb hight pulls 24kg
15 air squats
15 push ups

WOD: for time
75 DU
50 WB
25 burpees
50 WB
75 DU

Body Armor
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry

10 rounds
10-9-8...3-2-1x reps of
Air squats
Pull-ups
Push-ups
Tuck jumps
Dips

50 burpees
40 abmat Situps
30 kettle bell swings
20 pull ups (purple)
10 hand stand pushups (box)
20 pull ups (purple)
30 kettle bell swings
40 abmat Situps
50 burpees

135 min

1.Skill: HSW practice for 20 mi

2.Strength
B. Rotate through B1 / B2 / B3 for 4 rounds
B1. Front rack walking lunge – 20m @ AHAFA, rest 90s before B2
40 40 40 40 kg
B2. Strict (tempo) ring dip – 8 to 10 @ AHAFA, tempo 2020, rest 1m before B3
7 7 7 6
B3. Legless rope climb – 1 to 3 @ AHAFA, rest 1m before B1
1 1 1 1

3.Conditioning
A. 6-minute AMRAP
30 Double under
15 Power snatch @ 35/25kg (75/55lbs) > 15 wall ball 14 lbs
Result: 4 + 3 Du

Rest 3-minutes before part B

B. 6-minute AMRAP
3 – 6 – 9 – 12 – 15 – 18 – 21 etc.
Thruster @ 35/25kg (75/55lbs)
Bar facing burpee
Chest to bar pull up
Result 1: 11 thruster @ round 12
Result 2: 9 thruster @ round 12

Rest 3-minutes before part C

C. 6-minute AMRAP
15 Box jumps, 24/20″
12 Push press @ 52.5/35kg (115/75lbs) > 2 x 20 lbs DBs
9 Toes to bar
Result: 3 + 2 box jump

Rest 6-minutes, then repeat either A, B or C (your choice)

4.Cool down
A. Easy row or assault bike for 5 minutes, HR < 140
B. Lunge Flow