150 Kettlebell Swings
Every minute 10 Squat

A. Snatch 2-2-2-2-2
B. 10' AMRAP
5 PS, 95#
10 Box Jumps
150m row

A. 175-185-195-205-215
B. 7

Then, depending on your weaknesses, choose ONE of the following:

5a. Met-Con
AMRAP 12 Minutes
Run 200m
30 Box Jump Overs 24/20″
30 Push Ups

5b. Accessory
800m Sled Drag x 3
Rest approximately 5 Minutes
The weight should be Light-Moderate.
Should be able to accomplish the entire distance with minimal stopping.

5 x 3 pystypunnerrus

For time
50kg/35kg
10 thrusters
20 snatches
30 shoulders to overhead
40 cleans
50 deadlifts

2 minute break in Speedway getting snacks for the wife.

• 4x 500m for time (rest twice the time of the 500m between)
• EMOM 5x Power Clean increase wait each minute

Score is the last weight to make 5 power clean

Buy In: 400m Run

21-15-9
Power Cleans
Pull-Ups

Cash Out: 20 Burpees

Time Cap: 20mins

Friday

For Time
21-15-9
Burpees
Pull-Ups
** 2 minute Rest (Counts In Total Time)
21-15-9
Box Jump Over (24/20")
200m Run

Post WOD: Tabata Row

Didn't do the post WOD - too many people for just 2 rowers. :-(