Backsquat 5x3 (185, 205, 225)

Ring rows wearing various weigted vests 10x3

WOD:

3 rounds for time of:

15 wall ball shots (20lbs)

15 kb swings (53lbs)

2 minute rest

3 rounds for time of:

15 toe-to-bar
15 double unders

75 Kcal of:
Assault Bike @ max effort

50 of

Box Jumps
Jumping Pullups
KB swings (20k)
Walking Lunge steps
Knees to Elbows
Push Press (20k Bar)
Back Extension
Wall Ball
Burpees

http://connect.garmin.com/activity/207779498

Establish a 4 RM strict press

20:06mins

Averaged 90% of my max HR for this run :)

AMRAP 20min
15 T2B
15 Deadlifts (50kg)
400m Run

Metcon (No measure), in teams of 2

Against a 20min running clock:
120 KB Snatch (left arm only)
120 Burbees
120 KB Snatch (right arm only)
120 Wall Balls
Max Erg 10 cal intervals

Rest 3 min

Against a 10 min running clock:
60 KB OH Lunges (left arm only)
60 Burbees
60 KB OH Lunges (right arm only)
60 Wall Balls
Max Erg 10 cal intervals

24kg KB. Only 1 person works at a time.

EMOM12
1 powersnatch
1 overhead squat
1 hang powersnatch
1 snatch pull
1 snatch deadlift

@60% of 1RM

100 KB Swings USA style
80 KB Squats
60 KB Cleans
200 Rope Jumps
20 Pull Ups
10 push ups