5 ROUNDS FOR TIME
*all done with a 16kg KB

5 RIGHT ARM KB SNATCH
5 LEFT ARM KB SNATCH
10/20 KB SWINGS (FULL)
10/15 GOBLET SQUATS

The time it takes to do a round must hold plank position for same length of time
**10 burpee penalty for setting weight down during individual round - must be completed immediately
** If KB not picked up within 5 seconds of completing plank or burpees, 10 wall-ball penalty for each occurrence at the end of the workout

RESULT: 13:34 (NO PENALTIES)

Crossfit Warm up: 2 rounds
10 pull ups, 10 push ups, 10 sit ups, 10 air squats, 10 ring dips

WOD
3 rounds for time:
10 ground to overhead lifts (Rx 95 lbs )
200 meter shuttle run

5 min amrap

Use a 22,5kg Dumbbell for the clean and jerks

• 5 Hang clean and jerk, first arm
• 5 Hang clean and jerk, second arm
• 10 Toe to bar

AMRAP 10'
3 hang power snatch
6 double kb swing
9 squat clean

scaled:
3 GTO
6 single kb swing
9 goblet squat

3 rds, not for time

15 strict c2b
15 strict hspu
20 ghdsu

Back Squats - 3x185, 3x215, 3x245, 3x275
Row - 1000m - 3:48
DUBs - 6x30reps

Metcon - 4rds - 5 HC (175lbs), 30m sled push (400lbs), 10 BJ (24")

Max reps shoulder press, 135 lb.
Max reps L-pull-up
Max reps shoulder press, 115 lb.
Max reps strict pull-up
Max reps shoulder press, 95 lb.
Max reps chest-to-bar pull-up
Max reps shoulder press, 65 lb.
Max reps pull-up

Rest at least 2 minutes between exercises. Post total reps completed to comments.

max rep shoulder press @ 60kg
max rep L-pull up
max rep shoulder press @ 52,5kg
max rep strict pull up
max rep shoulder press @ 42,5kg
max rep chest to bar
max rep shoulder press @ 40kg
max rep pull up

Run 2 km

Then:
Emom 9
- Bear Crawl 40m
- Crap walk 40m
- Midget walk 20m

Run 2 k

Emom 9
- 15 pushups with partner
- 20 situps with partner
- 40s jump over crawl under with partner

Run 2k

Emom 9
- Crocodile walk 20m
- Crap walk 40m
- Frog jump 20m

Run 2k

In teams of 15
3x7 Platoon situps
3x7 platoon pushups

Find your max one leg squat with weights, use kettlebells etc