Ring Rows 20-20-20 (1:30)

20 Front squats 65#
30 box jumps 20inches
40 kettlebell swings 26#
50 wall balls 14#
Time 13:44

Row 15 Minutes

KB class
Turkish get ups 26/ 35
snatch practice 18/ 26
Front squats 5-5-5-5-5 (3;00) 26#x2

10!
DU
Slammer Ball
Russian Twist w/slam ball

For load:
Front Squat 2-2-2
(rest 1:30)

AMRAP 5:00
Burpee
~rest 2:00~
AMRAP 4:00
T2B
~rest 1:00~
AMRAP 3:00
ring rows
~rest 1:00~
AMRAP 2:00
push-ups
~rest 1:00~
AMRAP 1:00
air squats

Front squats
90
total reps 205

3 rounds for load:
2 Power Clean + 2 Push Press
(rest 1:30)

“Fight Gone Bad“
3 rounds for total reps:
1:00 Wallball 20/14
1:00 SDHP 75/55
1:00 Box Jump 20″
1:00 Push Press 75/55
1:00 Row for calories
1:00 Rest

Power cleans 85#

Kettlebell class
then

For load:
Snatch 2-2-2
(rest 1:30)

AMRAP 8:00
8 Burpees
8 Toes to Bar
8 Box Jumps 24″/20″
~then~
6:00 to establish:
1RM Overhead Squat

snatch paractice
3 rounds + 2 reps

20 min AMRAP

200m run
20 AS
10 Burpees
5 Pull ups

then switch groups and head the gym for weights

3 RFT:

5 HSPU
10 Power Cleans, 135/95
15 Burpees
20 KBS, 55/35
25 Wall Balls

Scaled HSPU to wall walks
95 lbs for power cleans
45 lbs kettlebell

Skill
HS Holds
3xMax Effort Tempo Ring Dips - 5 + 2 + 2 (45s rest)
Start at the bottom of the dip and hold for 5s press out to the top and hold for 10s that's one rep.

WOD
10-9-8-7-6-5-4-3-2-1 reps for time of:
Box Jumps (35")
Ring Dips
Great pacing tough on the breathing though!

Endurance
3K Recovery Run - 14:40

Warm Up:

400m run +
EMOM for 5 Min
5 Burpees
10 Air Squats

Strength:

Front Squat
5×5 @75% 95
3×3 @ 85% 115

WOD: 3 ROUNDS

400m run
21 KB Swings 35
15 K2E
9 Ring Dips