3 rounds

400m run
10 Burpee box jumps
30 Sit ups
20 AS
w/20lb vest

Max rounds in 3 minutes of;

3 Box jumps 30/24
6 KBS 2/1.5p
9 Push ups

1min rest. Repeat for a total of 5 cycles.

13 + 3

I did 18kg kbs, not the 1.5p & had mental issue w/box jumps.

4 rounds rest 1:1, total working time

3 Rounds

100ft walking lunges

50 squats

25 superman

Tekniikkaa molemmissa

1 pood KB swings
Sit ups
Air Squats

8 Rounds of each 20 seconds of work 10 seconds rest. No Rest in between each new exercise.

Take your lowest number in each round of excercises and add them together to get the total.

5 Rft of
400m run
15 OHS 95#

The goal is to lift a total of 10,000/8,000lbs today

You choose the weight.
Rotate 3 stations, preforming 2 reps at each station until you have reached the 10,000/8,000lbs.

Floor Press
Clean
Back Squat

Post weight/reps/time

Pre-WOD
Find a 1 RM Bench Press 85#
Find a 1 RM Dead Lift 200#

For Time: 21-15-9
-HSPU (KB Swings @ 40#)
-Ring Dips (5# resistance band)
-Push Ups

Pre-WOD:
- 10 Min minimum mobility work.

WOD - For Time:
- 5k Run
- 5K Row

PR by 12:00