22 minute AMRAP

200 m run
10 alt KB snatch 53/35
10 Burpee to bar tap (Burpee then jump and tap bar, height at least 6 inches higher than fingertips)
10 Reverse Burpee tuck jump (scale by using hands for assistance getting up)
400 m run
10 alt KB swing 53/35
20 single arm walking lunges with KB overhead
(10 right arm, then 10 left arm)

12 Rounds partner YGIG

800 m run
40 sit-ups
100 reps rope jump single under (or 50 du)
1 min rest

• Share all half with your partner. Etc run 200-200-200-200

Happy 19th Birthday Cami

5 Rounds for Time:

10 Wallball 20/14 (used 16)

10 KBS 1.5/1pood (used 18kg)

10 Box Step-up w/ KB

100m Walk with KB in 1 hand (switch as needed)

10 Pull-up

And yes you have to walk back with the KB to start the next Round…..

Weighted dip 5-4-3

21-15-9
Pull-ups (chest to bar)
Burpees

10k Skierg

Strength: Front Squat 5-1-10-1-15-1

MetCon:
5 rounds
-5 Overhead Squat (135/95)
-10 Toes-to-bar
-15 Bar-facing burpees
-20 Double Unders

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Strength: 65(5)-85(1)-55(10)-95(1)-45(15)-100(1)

Metcon: 20:00 time cap - finished 4 rounds w/ a couple of seconds to spare. I was basically doing double unders one at a time for the first set which really slowed me down. I did 2x1 singles after that. Used 35# for the OH Squat.

For time:

30 T2B/legs up
20 HSPu
10 G2OH 60kg
20 HSPU
30 T2B/legs up

Max reps DL@100 kg
2min rest
Max reps pull-ups
2min rest
Max reps bench press @BW (feet not touching floor)

Snatch 2 Rep max