3 Rounds

800M Row
50 Burpees
50 Slam Balls #15

35 Minute Time Limit

Volleyball

3 Rounds

800M Row
50 Burpees
50 Slam Balls #20

35 Minute Time Limit

Back Squats 3-3-3-3-3 Warm up with low weight, then use the same weight for each set of . Weight should be between 70-75% of 1rm.

Then;

15 min. AMRAP

200m run

15 SDHP 75/45

10 Kettlebell snatch 1.5/1p- 5ea arm

Then, immediately following WOD

Max time handstand hold

For time

3 rounds

50 Overhead Walking Lunges @20kg Plate (10)
20 Burpee
20 Swing @24 (16)

Press 1 RM

1000M Run
30 Hand Stand Push-Ups
1000M Row

Subbed row for another run

Post WOD:
3 Rounds
25 Sit-ups
10 Superman

For time

21/15/9

2 x Wall Ball Shot (9kg)
Pull Ups

So, (42 WB, 21 PU, 30 WB, 15 PU, 18 WB, 9 PU)

Kind of travel workout... treadmill set at 6MPH and couldn't find how to change it, wanted to run outside but too cold in schaumburg,IL.

5X5 Linear Jerks