3 RFT:
400m run
20 air squat
10 box jump over
@9kg vest

3 min rest

30 alternating box step up @22.5 kg

RUN:

• 1k moderate
• Rest 60s
• 4x200m fast (45s rest btw)

Rest 3min

• 1k moderate
• Rest 60s
• 3x200m fast (45s rest btw)

Rest 3min

• 1k moderate
• Rest 60s
• 2x200m fast (rest 45s btw)

Rest 3min

• 1k moderate
• Rest 60s
• 200m fast

DONE!!

5rds:

20 cal AB
20 pull-up
20 row
20 push-up
20 cal ski
20 pistol squat

Rest 3min btw rds.

Metcon FT (with partner, IGYG)

Elizabeth
21-15-9 FT
Cleans 61/43 kg
Ring dips

• rest 1 min

Diane
21-15-9 FT
Deadlift 100/70 kg
HSPU

• rest 1 min

Randy
75 Snatch FT 35/25 kg

"AMRAP 15'
2 Ring MU/Low Ring Transition
4 HSPU
7 KB Swings @32/24kg"

5-5-3-3-1-1 Push Jerk

Rest 5 minutes

For Time

Buy In- 100 Double unders

30-20-10

Wallballs 20/14

Slamballs 30

Abmats

Cash Out- 800m Run

Used 30lb Slam Ball.

Find your daily max for 2 squat snatch with reset

10 Rounds
15 Deadlift 135#
15 Hand Release Push-up
Then:
500m Row for time

====================================
135# x 150 will creep up on you... but sadly my downfall was actually the HRPU :( I need to work on them.

Felt good with the row though! 500m in 1:47.9, not my fastest row ever but still decent for me!

For time:
* Run 1000 meters
* 100 Push-ups
* 135 pound Snatch, 10 reps

3 Rounds For Time

In team of 2 alternate between

20 GHD Sit Ups
Row 250