3 Rounds for time of:
400M Run
21 KB Swings 1.5 Pood (#53)
12 Pullups

Home to Bethel

52 cal Row row
40 Thruster 40kg
30 KBS 24kg
20 TTB
10 Ringdips
10 Deadlift 120kg
10 Ringdips
20 TTB
30 KBS 24kg
40 Thruster 40kg
52 cal Row

emom 10 5 power clean

”Power Elizabeth”

21/15/9
Power clean 60/40kg
ring dips

strength
front squat 3 rep max-110

nancy-
5 rft
400 m
15 over head squat (#25)

(accidentally did 1 extra round)

100 Jump Ropes

10 Wallballs
10 Kettlebell Swings
10 Overhead Squat
10 Push-ups
10 Pull-ups
10 V-ups

X 25 min

In teams of 2 complete the following (sharing work equally):

• row 500m (each person)
• 100 x kettlebell swings (RX 24/16)
• run 500m on treadmill at 15km/h (each person)
• 100 x kettle bell G2O (single arm) (RX 24/16)
• row 500m (each person)
• 120 laterall jumps OVER bench 20" (don't touch top of bench/box)
• run 500m on treadmill at 14km/h (each person)
• 200 diamond sit-ups

Squat, clean & jerk:
- 20kg x 5
- 30kg x 5
- 40kg x 3
- 50kg x 3
- 60kg x 2
- 70kg x 1

OHS:
- 20kg x 10
- 30kg x 5
- 40kg x 5
- 50kg x 1

3 x 500m Row
1 = 1:39
2 = 1:41
3 = 1:43

For time:
10x Overhead lunge 95#
20x ball slams 30#
30x push press 95#
40x Box Jumps 24"
100 double unders
40x Box jumps 24"
30x push press 95#
20x ball slams 30#
10x overhead lunge 95#