10 RFT

• 3 Clean and jerk 2x24kg kettlebells
• 9 Pullups
• 15 GHD Situps
• 9 Burpees

4 rounds for time:

400 m run
7 d-ball cleans

Run
2.59 mi
Duration 0:29:50
Calories Burned 306
Average Pace 11:32 / mi
Average Speed 5.20 mph
Elevation Climb 125 ft

15 min AMRAP:
8 Toes to bar
16 Kettlebell swing 16kg
10 cal Airbike

A:
Halt power snatch – power snatch – snatch complex 3x2 @max with good form
B:
Slow motion clean pull – power clean @80% of power clean
C:
Back squat triples T:43x2 @75%

For time
2 rounds
8 power snatch 50kg
8 bar facing burpees
2 rounds
8 power snatch 45kg
8 bar facing burpees
2 rounds
8 power snatch 40kg
8 bar facing burpees

In teams of 2 for time:
3 rounds:
1,2 km team hill trail run or 100 cal ski (together)
30 med balls (50/40/30 lb) onto box (48”/40”)
40 med ball squats (50/40/30 lb)

Running shoes needed! Share the med ball movements.

Core workout and mobility/dynamic streching.

Penkkipunnerrustekniikka

3x6

Side event 1:
2700 m run
Time: 11.03
Placing: 13.

WOD 1
20 min AMRAP:
20 wall ball @ 6 kg
30 HSPU @ abmat
20 wall ball
30 KBS @ 16 kg
20 wall ball
30 box jump overs
20 wall ball
20 cal AB
20 wall ball
30 KBS
Result: 1 round + 20 wb + 28 HSPU = 288 reps
Placing: 41.