3 Person teams:

All Run 200 meters
75 Sit ups
75 Wall Shots (12 #)
Run 400 Meters
75 Sit ups
75 Wall Shots
All Run 200 meters

One person holds 25# rock throughout the work out and runs with it

20 RFT

Athlete a does the first round, Athlete B does the second, Athlete a does the third etc etc etc

• 10m PROWLER push 60kg
• 10m PROWLER backwards drag 60kg
• 5 Deadlifts 100kg
• 5 Strict Press 50kg
• 5 Strict Pullups

17 Minute AMRAP
40 Burpees
30 Snatches #75
30 Burpees
30 Snatches #135
20 Burpees
30 Snatches #165
10 Burpees
AMREP Snatches #210

4 Rounds, split up as needed between partners
60 Double Unders
30 Wall Ball 30#
20 Chest to Bar

1 minute rest
4 Minutes max effort row for Calories

17 Minute AMRAP
40 Burpees
30 Snatches #75
30 Burpees
30 Snatches #135
20 Burpees
30 Snatches #165
10 Burpees
AMREP Snatches #210

Warm Up:

2x 250M Run
100 Rope Jumps
30 Air Squats
25m Lunges Shoulder Opener
25m Bear Walk
25m Inchworm
10x Shoulder extensions
10x Should THPS

WOD:

25min AMRAP

250m Run w/Ball
25 Wallball Throw
20 Ball Pushups
25 AMBAT Sit ups w/ball
20 Ball Cleans

2 + 5 cleans

workout
10-9-8-7-6-5-4-3-2-1
pullups
pushups

pullups were performed unbroken

Snatch 3-3-3-3-3 45x3, 55x3, 65x3, 75x3

Then;

12-9-6-3

Ground 2 Overhead 135/95 MOD 75

Burpee box jump 24/20

Time = 9:45

Amrap12':
12 squat clean@70/45, 12 hspu, 12 pull up

4 rounds:
2' work/1'rest : 50 DU, amrap cal row/bike

17 mins
40 Burpees
30 Snatch @ 75
30 Burpees
30 Snatch @ 135
20 Burpees
30 Snatch @ 165
10 Burpees
AMRAP Snatch @ 210