5 Rounds For Time:

400m Run

15 Overhead Squats

Did OHS at 45

"Joy"

For time:

70 Burpees
60 Sit-ups
50 Kettlebell Swings, 1.5 pood / 1.0 pood
40 Pull-ups
30 Handstand Push-ups

For time:

30x Wall ball 20#
30x KB swing 55#
30x OHWL 45# plate
400m run
20x Wall ball 20#
20x KB swing 55#
20x OHWL 45#
400m run
10x Wall ball 20#
10x KB swing 55#
10x OHWL 45#
400m run

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

10 min total reps

Eilinen/

olkapää mobilty 30 minuuttia

Raakarive+työntö

10x(2+1)@65-80%

Takakyykky
5x3@60%

For time

• 100 burpees

26 ring dips
26 overhead squats (115lb)
Run 1 mile
26 ring dips
26 overhead squats (115lb)
Run 1 mile
26 ring dips
26 overhead squats (115lb)

1 Mile Run

36 Deadlift 95/65

36 Hang Power Clean

36 Push Press

36 Front Squat

36 Burpee

36 Box Jump 24/20

36 Knees to Elbows

36 Double Unders

Slow and steady does it!

AMRAP 10MIN
"SNATCH"
30 REPS @ 75
30 REPS @ 135
30 REPS @165
AMRAP @ 210

5 sets
3 min row for meters
2min rest

889/837/844/827/849

beach bod wod
3 sets controlled movement
10 ring push ups
10 ring dips
2 min rest