100 Burpees for time

5 Minutes Max Air Squats
-1 Minute Break
5 Minutes Max Burpees
-1 Minute Break
5 Minutes Max Push Press (#45)
-1 Minute Break
5 Minute Max Sit Ups

WOD

12 min AMRAP of
- 5m Rope Climb
- 12 Push Ups

Post WOD

• 50 Wall Ball 6 kg

7 rounds for time

7 Thrusters 50k
7 Pullups
7 1 leg squats
7 Toes to Bar

Pre-Wod:
1 X 20 Back Squat

WOD: 3RFT
-400 Meter Run
- 21 Pull UP
- 12 HSPU

Rest Imported.

• Kettlebell Snatch: 5 + 5 x 7 mins

Perform a set on the minute, every minute until finished.

• Single Arm Kettlebell Swing: 4 x 10

• Single Arm Swing – 5 reps
• High Pull – 5 reps
• Snatch – 5 reps
• Clean and Press – 5 reps
• Racked Squat – 5 reps

All movements are performed with one arm and then swapping to the other arm without rest. After both arms are done, rest for 60 secs.

• Single Arm Swing – 5 reps
• High Pull – 5 reps
• Snatch – 5 reps
• Clean and Press – 5 reps
• Racked Squat – 5 reps

All movements are performed with one arm and then swapping to the other arm without rest. After both arms are done, rest for 60 secs.