Heavy 3

Pre-WOD
-Work Up to a Heavy Set of 3 Bench Press or Floor Press

WOD - For Time
-50 Pull Ups
-50 KB Swings (#53/35)
-50 Weighted Walking Lunges with Plate Overhead
-50 Russian Twist with Plate

Pre-WOD:
-Work Up to a Heavy Set of 3 Back Squats with a 3 second pause at the bottom.

WOD - 5 RFT:
-200 Meter Run
- 20 Wall Ball Shots (#20/14)
(20 minute Cap)

Post:
-100 Sit Ups
or
--50 GHD Sit Ups

2 reps:
70% @ 25 kg
80% @ 28,5 kg
85% @ 30 kg
90% @ 32,5 kg

12 minutes:
EMOM 3 reps 70% @ 25 kg

Run Audubon Park
10 burpees
10 dips
10 air squats
10 knee handstand push-ups
@ every bench
5 total benches

2:00 Global Foam Roll Quads
2:00 Global Foam Roll Hamstrings
2:00 Parasympathetic Breathing

Metcon with partner: rx 50/32.5kg & 6/10kg
50 cal bike

30 pullup/ring row
20 power snatch/power clean
20 shuttle run with weight

40 cal bike

30 hspu/push press
20 thruster
20 shuttle run with weight

30 cal bike

Pre-WOD:
-Work Up To A Heavy Set of 3 Push Press

WOD - Tabata-20 seconds on/10 seconds off
- Push Press (#95/65)
- Double Unders
- KB Swings (#53/35)
(4 Rounds of each; 2X)

33 x back squat 100/55kg
15 x burpee
33 x deadlift 100/55kg
15 x burpee
33 x Kettlebell swing 32/24kg
15 x burpee

"AMRAP (with a Partner) in 31 minutes
8 Thrusters @40/30kg
6 Rope Climbs
11 Box Jumps @60/50cm
Partners alternate 400m WB run @9/6kg)

Partner 1 performs the workout listed above. Partner 2 runs 400
meters with a WB. When Partner 2 returns from the run, Partner 1
will grab the WB and begin their 400 meter run, while Partner 2
continues the workout where Partner 1 left off. Mark a round
completed following the 11 box jumps. This is an AMRAP workout
so score is total rounds and reps at the end of 31 minutes"