Skill:
500m Row (1:42.6)
12 rep max PC (135#)

WOD:
5 Burpee pull up
8 SDHP (105#)
14 Ring Rows

Skill:
3x10 Split Squats (65, 75, 85#)

WOD:
5 Pullups
6 Russian Swings (53# KB)
7 Air Squats
8 Russian Twists (20#)

FGB:
Wall shot (20#, 10ft target)
SDHP (75#)
Box Jump (20")
PP (75#)
Calorie Row

3 rounds
1 min Burpees
1 min Power snatch 75lbs
1 min Box jumps
1 min thrusters 75lbs
1 min chest to bar pull ups
1 min rest

234 total

Run 5k

10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (135 lb) 115
50 Burpee
60 Sumo DLHP (75) 53 lb. kettlebell

10 HSPU
20 Wall Ball Shot
30 T2B
40 Cleans (Rx 135/95)
50 Burpee
60 Sumo DLHP (Rx 75/45)

400 m Run For Time

then

9,12,15,12,9

Box Jump @ 20

HSPU (box)

then

400 m Run For Time

“1 burpee for every second your time is off from the first time”

1:47 400M, 7:22 w/box, 2:03 400M (16 burpees)

BACK SQUATS

5x3 +5LBS

205#

3RFT —-

75 DOUBLE UNDERS
50 AIRSQUATS
25 KB SWINGS 70/53

In teams of 2 complete the following (sharing work equally):

• row 500m (each person)
• 100 x kettlebell swings (RX 24/16)
• run 500m on treadmill at 15km/h (each person)
• 100 x kettle bell G2O (single arm) (RX 24/16)
• row 500m (each person)
• 120 laterall jumps OVER bench 20" (don't touch top of bench/box)
• run 500m on treadmill at 14km/h (each person)
• 200 diamond sit-ups