AMRAP 20 minutes in 10kg vest
30 Double Unders
10 Hang Snatch @ 40kg
10 Toes To Bar
88m farmers carry @24kg each arm

AMRAP 1
Burpees

5 Rounds for Time

10 Burpee Situps
10 Hanging Knee-ups
10 Sitting Tri Dips
(Could add 10 Pullups)
10 Spideys (push-up position knees to elbows)

Back Squats: 1/10;1/15;1/20

WOD: For Time
30 HSPU
30 Shoot Through
30 T2B

5 rds:
400m Run
7 DL (185#)
15 pull ups

20 AMRAP

100m Sprint

20 Squat

100m Sprint

20 KBS 1.5/1pood

w/ 20 Mountain Climbers every 5 minutes a total of 4

7 even!

Back Squats: 1/10;1/15;1/20

WOD: For Time
30 HSPU
30 Shoot Through
30 T2B

“Running Karen”
As quickly as possible:
150 Wallball

Anytime you drop the medicine ball or stop for more than 2 seconds, run 200m

Snatch - 135,135, 145, 155, 165
1, 1, 1, 1, 1

Front Squat - 175, 185, 195, 205
4, 4, 4, 4

Back Squat- 225, 275, 295, x, x, x, x
7, 6, 5, 4, 3, 2, 1

I had to quit, my knee has been giving me trouble and I could feel it start to twitch. I need to get some sleeves.

AMRAP 10 min:
- 20 DU.
- 15 Bumper thrusters (20/10 kgs).
- 10 burpees.
- Circuit.

While the partner does 40 sit-ups.