Warmup:
2 Rounds at a brisk pace of:
-Run 200m
-10 Puhsup
-20 Squats

WOD:
20 Min AMRAP
- 10 Pushups on dumbells
- 20 Squats
- 30 Double Unders

Did 13 Rounds + 7 Reps

#MetCon | 10' AMRAP of:

##snatch complex:

• 1 snatch-grip deadlift
• 2 squat snatches
• 3 overhead squats

[https://www.wodconnect.com/workouts/cfb-160804]

1 min max cals assault bike
4 minutes rest
1 min max cals assault bike

12 Min AMRAP
3 Muscle Up
5 Snatch 50/30
7 Fronst Squats (50/30)
Scale
9 C2B or 12 Pull up or Ring Rows
5 C&J
7 Front Squats (50/30)

Evil Len in The Den today, 100 hrpu, 90 squats, 80 burpees, 70 sit ups, 60 kettlebell swings (1 pood), 50 push ups, 40 lunge jumps, 30 pull ups, 20 thrusters (95lb), 10 wall climbs. 34:24. Happy Monday😎

4 x 10

SkiErgo 12 x 1 min on / 1 min off

Front Squats
1 x 5 @ 78 – 80%
1 x 4 @ 80 – 82%
1 x 3 @ 82 – 84%
1 x 5 @ AHAFA

2 rope climbs
10 push-ups
30 du

3R 5’W 1’R

1’ Ring Dip
1’Hyperextension
1’ Shoulder Press #40
1’Rowing
1’ SMDHP