Metcon:

1 Rnds: 1000m Row, 100 Situps, 80 Kbs (53lbs), 60 Games Pushups, 40 Wall Balls (20lbs), 20 Box Jumps (24")

Time- 23:00

Strength
20min EMOM every 2 min
Power snatch + hang snatch + snatch + snatch balance

35, 55, 65(2), 75 rest of sets

WOD
5 RFT
200m run
5 Power cleans (185/135)
10 Box jumps (30/24)

1. 12:52

Strength
3-3-3-3-3 Bench Press
Then ME @80% 3RM

65, 75, 85, 95 (Previous 3RM), 100 (PR)

WOD
5RFT
5 Burpees
10 S2OH (115/75)
20 Jumping lunges

RX. 7:55

Linear 185

“Nancy”
400 meter run
Overhead squat 95/63 lbs x 15
5 rounds for time

Ταχύτητες

10 sets to Failure of T2B
15-15-12-10-9-8-6-5-5-5

For time:
15 KBS 53#
20 CAL Airdyne
25 KBS
30 CAL
35 KBS
40 CAL
10:02

500m row 1:58

15 box jump 5 push-ups 4 pull-ups
14 box jump 6 push-ups 4 pull-ups
...
5 box jump 15 push-ups 4 pull-ups

5 rounds for time of:

row 500 meters
15 push-ups

three rounds for time of:

10 sit-ups
15 kettlebell swings, 35 pound