Snatch + Snatch balance + 2 Overhead Squats

4 rounds of:
500m run
2 legless ropeclimb
10+10 KBS snatches

Inclined sprints - 10 x 80m in grass - progressive grade increase
Sprints - 2 x 100yds - on grass

AMRAP 8 mins
50 Wall Balls 9kg 9ft target
40 Box Jumps 24"
20 Ground to Overhead @ 40kg
5 OHS @ 40kg
max burpees in remaining time

Friday's workout: Skill: Push jerk 3-2-1-1-1

WOD: Team workout:
20 minute AMRAP of:
100 meter run
10 double unders
5 reverse burpees
5 K2E
*One person works while the other planks. Switch after each round.

RANCOM: Stretch and foam roller

1 minute rest between sets

DE: Barbell Walking Lunge Steps 12 x 4 @ 75% 1RM on :60s

“Tabata Something Else”
8 sets of each, 20 seconds on 10 seconds rest:
Pull Ups

Sit Ups

Push Ups

Air Squats

Count Total reps from all exercises.

Pullups need to get better!!! Otherwise, I feel like I did alright!

Toes To Rings Ladder
1 Toes to Rings on minute 1, 2 on minute 2, etc. until you can't complete
Pistols
1 Pistol on Minute 1, 2 on minute 2, etc., alternating legs each rep.
No rest between movements.

AMRAP 14 min:

20 cal Row
20 x Wallball
20 x T2B