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

Strength/Skill

Full Squat Snatch - 60% x 2 x 5 @ 65#(3), 45#(2) note-need to try and keep toes in contact with the ground throughout the lift

Clean & Jerk - 60% x 1 x 5@ 95#

WOD

for time:

25 KB swings (2/1.5) **scaled to 1.5
25 wall ball (20#/14#)
25 chest 2 bar pull-ups **scaled to regular pull ups
800m run
25 KB swings

25 wall ball
25 chest 2 bar pull-ups

As many rounds as possible in 20 minutes of:

5 Handstand push-ups - 2 mats
10 Pistols
15 Pull-ups - red band

completed 7+19