5km pack walk with 15kg

Skills

• 3RM Snatch (55 kg)

WOD 1

For 20 min on the minute:

Odd min:

• 2 Wallwalks
• AMRAP BF Situps

Even min:

• 5 Strict Pullups
• AMRAP Box Jumps (60/45cm)

WOD 2

• 5x5 Squat 95kg

AFAP
5 rounds of
800m Run
30 KB Swings
30 Pull Ups

Result: 4 rounds + 400 m run

WOD 1:
Weighted pull-ups
5-5-5-5-5 --> black band + 8 kg

WOD 2:
AMRAP 11 mins
5 thrusters (20 kg)
10 C2B pull-ups --> 6R + 2 thrusters

12 Minute AMRAP
-150 Wall Ball Shots (20 lbs to 10' Target/ 14 lbs to 9' Target)
--90 Double-unders
--30 Muscle-ups

10 x 2 Press Press@ 70k

3 x
15 Push press @ 40k
20 Elevated Pushups
25m walkking OH lunge (20k)

Then
50 abmat situps

5x

30 KB swings (20k)
20 H/r pushups
10 Pullups

Option 1: Crossfit Games 13.3

Option 2: "Jerry"
For Time:
-1 Mile Run
-2000 Meter Row
-1 Mile Run

           Post WOD: 50 <a href='/journal/movements/2108'>GHD</a> Sit Ups

Option 3: Mobility

12 minute AMRAP of:
150 Wall balls
90 Double-unders
30 Muscle-ups

3 Minutes: HSPU
1 Minute Break

3 Minutes: Sit Ups
1 Minute Break

3 Minutes: Pull Ups
1 Minute Break

3 Minutes: Burpees
1 Minute Break

3 Minutes: KB Swings