On the 10:00 x 3 Rds

250m Row
15 t2b
15 wb
250 Row

Score is slowest round

25 strict pull-ups
50 kettlebell swings 16kg
50 burbees
50 kettlebell swings 16kg
25 strict pull-ups

3x400m row
1min rest in between each row
After the row do:
100 DU’s, if you fail do 10 burpees

-2min rest-

3x300m row
1min rest between rows
After the rowing you do:
100 DU’s, failing costs you 10 burpees

-2min rest-

3x200m row
1min rest between the rows
After the row, do:
75 DU’s, for those who fail, do 10 burpees

-2min rest-

3x100m row
1min rest between
After the row, do:
75 DU’s, fail and do 10 burpees

Teams of 2
AMRAP 20:
50 Wallballs
40 Kettlebell Swings 24/16kg
30 MedBall Over Shoulder 12/9kg
20 Syncro Burpees

WOD

For time:

5o Wall Ball @20/14lbs

30 Toes to Bar

20 Hang Power Clean 60/40

Block Snatch (mid-thigh)

2 x 3 x 73%, 3 x 2 x 73%

Jerk

5 x 2 x 82%

Clean Pull

5 x 5 x 80%

Back Squat

5 x 3 x 88%

Thrusters @60KG

10 Thrusters
50 Double Under
8 Thrusters
40 Double Under
6 Thrusters
30 Double Under
4 Thrusters
20 Double Under
2 Thrusters
10 Double Under

Random cardio exercises

A/
4 Rounds for Time

6 Deadlifts @120/90kg
12 Alt. Kettlebell Snatches @24/16kg
18 Wall Ball Shots @9/6kg
45 second Handstand Hold Against Wall or 15m HSW

TC:18'

B/
AMRAP in 7 minutes
10 Power Snatches @35/25kg
3 Bar Muscle-Ups

Emom x20
1) 16 kcal skiErg
2) 12 up&down