7 minute AMRAP of 135 lb Clean and Jerk for max reps
3 minutes rest
7 minute AMRAP of 7 Toes to Bar and 7 pushups
3 minutes rest
7 minutes AMRAP (calories) on rower

1 x kiinteistön ympäri
25 x DU
3 x MU

3 kierrosta

50 wall ball, 50 burpees

team WOD

80 cal row
80 box jump & over
80 deadlift @70 kg
80 wall ball
80 burpees
80 wall ball
80 deadlift @70 kg
80 box jump & over
80 cal row

Back Squat (max) 3 RM

complete each movement before progressing to next:

• 100 floor sweepers (25kg)
• 30 standing side crunches (each side) (holding 20kg plate)
• 50 hands to feet (holding 10kg dumbell)

2 mile run

Amrap 50min 50kg/25kg. Power clean front squat Push press Back squat Push press. = one rep.

Overhead Squats- 20 minutes to find your 3rm 115- This is sad, I should be better at this =[

Rest, then;

3 rounds for time

15 OHS 95/65

Run 200m

30 KBS 1.5/1p

Time is approximate, more than 11, less than 12 and I think it was on the low side of 11.

In teams of two, complete 3 rounds of the following:

• 250m row
• run on treadmill @ 15km/h until partner finishes row