20 min AMRAP

5 Pull ups (blue band)
10 Push Press 65#
15 Walking Lounges

6 + 19

Windi and Chip

As a team:
80 Wallballs - 12#
70 KB swings- 35#
60 Jumping Pullups
50 Burpees

While teammate is working - the other is in a ring hold

9' AMRAP

7 T2B
9 Hand release push ups
12 Squats

7 + 10

5 rounds for time

200 meter run
15 push press - 55 #
10 pistols

Didn't finish before 15 min cap was up

18 minutes SIT Row
2.5 mins easy/.5 min sprint

Mobility work- SMR on hamstrings and glutes mostly
1000m row, easy to warm up
Snatch Drills with broomstick

3RFT
Run 800m (RX in a 10lb weighted vest)
20x Snatch @ 55lbs
10x OH Squat @ 55lbs

Bonus
21-15-9 Skin The Cat
9-15-21 Burpees

1600m jog to warm up

For Time:
1000m row
10 KB Sumo Deadlift High Pull
800m row
20 KB Sumo Deadlift High Pull
600m row
30KB Sumo Deadlift High Pull
400m row
40 KB Sumo Deadlift High Pull
200m row
50 KB Sumo Deadlift High Pull

100 burbee-pushups

100 burbee-pushups

100 pull-ups
100 pushups
100 situps
100 squat