1000 m row
50 sit ups
40 push ups
30 box jumps 24"
20 bar hoping burpees
10 pwr clean and jerks
100 dble unders

EMOM for 15 minutes:

15/12 Calorie Row (ladies 12 calories)
8 Snatches (full) 135/95#
40 Double-Unders

*Alternate each movement each minute.

105 min
Warm up for 15 min

1.HSW
- 15 m

2.Butterfly pull up
- 40 reps

3.CTB
A. Kipping chest to bar practice
- 4 4 4
B. 3 x max reps
- 6 7 7

4.Power snatch + Squat snatch
1+1 up to 85 % effort

5.Strength - not done
3x10 Heel elevated Goblet squats
3x8+8 Single leg KB RDL
- Rest 60 s. between sets, alternate exercises-

21/15/9 front squats at 155# Deads at 255 in between rounds row 1,000 m / 750m / 500m 5 minute rest in between each round time is working time deducting the 15 minutes rest

On the minute:

Complete 5 burpees and perform max rep 25#/45# Dumbbell Push Press on the minute.

The goal is to complete 100 total DB Push Press.

Scaled to (25# for 70 reps, then 20#)

3 Rounds For Time:
25 Power Snatches (65#/45#)
50 Walking Lunges
75 Double-Unders

Warmup
100 Single unders
5 KB Swings 1.5 pood
x2

Skill
Double Unders
No set number just get the skill down! Felt really good today on these and finally got 25 in a row.

Strength
5x2 of Hang Squat Snatch
75/95/115/135/145 then tried 155x1 - failed, 155x1 - success

WOD
5 RFT
5 Deadlifts 235lbs
8 Over Trash Can Jumps (laying down of course)
236m Sprint

Row1000m
then
3 rounds
12 T2B
12 ring dips

Strength
Press
2 on the minute for 10 minutes
<<< 65# 3x, 75# 7x >>>

MetCon
12 minutes
1, 2, 3, 4, 5, etc.
Kettlebell Snatches, each arm
Handstand Push-ups (knees on box)

Teams of 3 people:
For time:
120 Box Jumps (24")
120 Kettlebell Swings (1.5 pood)
120 Wallball (20#)
120 Burpees

Only 1 person is allowed to work at a time.