"Killer Kettlebells"
Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (24/16)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch

Did this with Sal - great time! finished in just under 15 min. Phew. Was much harder than I thought - especially the squats and twists.

A) Build to a 1RM HBBS in under 10 min
SCORE: 405

B) Build to a heavy clean + hang clean in 5-7 sets
SCORE: 255

C) Squat clean thruster cluster; 3.3.3×3 rest 10 sec/2-3 min
SCORE: 135, 145, 155

D) 400 m farmers carry 70/45 per hand…
SCORE: 10:29

10min 80-90% effort
Row 200m
25 DU unbroken
7 HSPU
SCORE: 4 + 200m row

rest walk 5mins

10mins 80-90% effort
5 KB snatch right 2/1.5pd
5 KB snatch left 2/1.5pd
8 wall balls 20/14# 10'target
5 strict chin ups
SCORE: 5 + 8 Wall Balls

rest walk 5mins

10mins 80-90% effort
Run 200m
10 HPS 115/75#
10 walking lunge
SCORE: N/A

Notes:
- proper aer wamup
- work on pacing through the 10min efforts keeping them sustainable
- stay aware of breathing and muscle fatigue and when it occurs in the 10mins

warmup: 2x (200m row, 10 PVC pts, 10 spiderman, 10 ring rows, 10 goblet squat (26), 10 box step ups (18), 5 snatch prep pvc pipe (DL, DL shrug, DL high pull, muscle snatch)

strength: 5x2 snatch. 55. Working on form.

WOD:
EMOTM for 10min
3 Snatches (*55)
6 Box Jump - (*12")

$out: Tabata V-Sit ups. 4mins - 20 sec on, 10 sec off. 12 reps. 96 total.

-Drills and Skills-
• 3 Sets with one Min Rest
Between
Max Muscle Ups

• 3 Sets Wall Walk (Nose to Wall) 30 sec handstand hold

-WOD-
15 MIN AMRAP
40 STOH 55lbs
30 Front Squats- 55lbs
20 Toes to Bar
10 ALT Pistols

only got STOH and Front Squat

Strength
12 min to 1 RM Clean- 75lbs

WOD- Dee
3 round- for time

15 burpees w/ 10 lb plate
25 snatches- 35lbs

Practiced Deadlift- 105lbs 1 RM

100 burpees for time

1 round max
3x25, 3x35, 2x44, 1x53

Fran @75#
Rx Pullups

A. Back squat @ 32x1
(3sec down, 2 sec pause at bottom, 1 sec pause at top)
5,5,4,4,3,3,2,2,1,1
2 min rest between sets
+
12 min Cap
20 Burpees
20 C&J, 95lb
20 Burpees
20 C&J, 115lb
20 Burpees
20 C&J, 135lb

A. 135-185-205-225-245-265-275-295-305-315; 11:27