A.M.R.A.P. 12'

► 100 m Sprint

Ladder : 1.2.3.4......
► Burpees Toes to bar

5 x 3

As a team

10 Push press 20kg
Rest
5 Burpee over box
Rest

5-5-5-5-5

Choose ONE of the following sports

Swim Repeat :30s on, :60s off until form/pace deteriorates

Bike Repeat :30s on, :60s off until form/pace deteriorates

Run Repeat :30s on, :60s off until form/pace deteriorates

Row Repeat :30s on, :60s off until form/pace deteriorates

Pre-WOD:
10x3 back squats @ 60% of your max.

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

I am an average Joe, so an Rx - I am happy to finish and look to improve.

Teams of 3 for time:

150 x WallBall
100 x Sit-up
90 x KB Swing
60 x Burbee
90 x KB Swing
100 x Sit-up
150 x WallBall

W/U:
2 rds
40m Prowler Push (75 lbs)
10 Med Ball Cleans (20 lbs)
10 DB Press (20 lbs)

Strength:
Power Cleans 3-3-3-3-3-3-3-3
Just worked skill w/Todd, did 2 last rounds at 75 lbs

WOD:
3 RFT
400m Run
21 DB Thrusters (15 lbs)
12 Pull Ups (2 rds w/black, 1 rd w/purple)
17:10

Box-kyykky 6x2x75%
Maastaveto 6x1x75%
Suorinjaloin maastaveto korokkeelta 5x15 (kevyt)
Jalkanostot penkillä 5x"max toistot"
Kelkka 6 kpl "suoran työntöjä" @ 100% omapaino

Squats
HR Push Ups
Sit Ups