I gymsal på jobb.
Ferdig 1615.

Skill:
7x3 Dyanmic Bench

WOD:
For calorie accumulation on rower. Each Rd 2 min w/ 1 min rest b/w
6 Wall Shots (20#)
8 Deadlifts (155#)
10 Pushups
Row for calories

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)