12 min EMOM 2 x press

9 min AMRAP

1 ring MU
5 burpeeta
10 abmat situps

3 min rest

9 min AMRAP

1 rope climb
12 toes to bars

Scale MU to 3-5 jumping MU + 5 parallette push ups

5x1 @ 80-90%

4 sets 5-5-3-1

1 snatch 10 minutes emom
No fails

15 cal assault bike
2 legless rope climb
5+5 kettlebell snatch @ 24kg

Warm-up:
4 rounds of :20 seconds each
Jumping jacks
Air squats
Burpees
Hollow rocks
Handstand holds

Strength/skill:
500m row as fast as possible (sprint

WOD for time (17 minute time cap):
10 deadlifts (275/195)
20 pull-ups
30 box jumps (24/20)
40 kettle bell swings (53/35)
50 double unders
40 kettle bell swings
30 box jumps
20 pull-ups
10 deadlifts)

Max rounds in 20 minutes

5 pull up (red band whole time)
10 push up (did mostly wide b/c close made shoulder feel funny)
15 squat

12 full rounds
13th round no squats

5 x 2

Bootcamp session. 50/40/30/20/10 burpees, sit ups,hrpu. 23:19. Good lung burster with Robbie and Kate.