#MetCon | 10’ AMRAP of:

• 3 hang snatch-grip high pulls (40 kg)
• 6 handstands
• 3 sprints (10 m)
• 6 box jumps (60 cm)

15" rest between stations

80 rkbs 32kg Red
60 wall ball shots
40 overhead walking lunge 45#
20 burpees

1 mile run

20 min Row

15min EMOM:
3 unbroken hang squat snatches 75/55

50 minute time cap. Aim to get as close to 100 burpees, 200 press ups, 300 squats, 50 burpees, 100 press ups, 150 squats, 25 burpees, 50 press ups, 75 squats. Got to 23 burpees of the last set, 923 total reps.

FIT16 weekend WOD, 30 minutes Amrap, 30 burpees, 30 hand release press ups, 30 sit ups. 5 rounds and 81 reps, Mrs N 4 rounds and 80 reps.

4x500m row
-rest 1:1

6 Rounds for time

Use a 24kg or 20kg kettlebell for the thrusters and lunges depending on what you have available

• 6 One hand Thrusters (right)
• 12 Steps one hand OH lunges (right)
• 6 Burbees
• 6 One hand Thrusters (Left)
• 12 Steps one hand OH lunges (left)
• 6 Burbees

30 min
1 min walk/2 min run
4.2 km
132/157
7.10/5.37 min/km