Metcon:

• Row 1000m
• Snatch: 30 reps (Rx = 115lbs)
• Row 1000m

500m Row for time:
Time: 1:45

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200m Run

15-12-9

• Ring Row
• Hand Release Pushup
• Squat

200m Run

Time: 4:51

For Time:

-800 Meter Run

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10 rounds:
-5 Dead Lift (275/135)
-10 Hand Release Push Up

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-800 Meter Run

3 rounds of 5 minutes:

20 Box Jumps 20"
15 Front Squats 135#
Row for calories with remaining time in each round

Final score is total number of calories rowed
131

Front Squat

5 rds for time of:
50' of lunges w/ plate overhead (45#/25#)
21 burpees

Squat Challenge 150

Then,

3min Shoulder to overhead

3min Rest

3min KBS 2p/1.5p

3min Rest

3min Slamballs 30/20

Score is total reps

100 Burpee Challenge Day 15 = 15 burpees

1000m row (yupppp coach put it up wrong so we only did 1000... silly silly)
50 pistols (alt each leg)
30 hang cleans

Start the back squat from the bottom of the squat off of the rack (concentric load first) then lower back down to the rack.

60(5), 80(5), 100(3), 120(3), 130(3), 150(1), 160(1), 170(1), 180(x), 175(x)

Belted up at 150kg