Amrap 7
2-4-6-8-10 etc.
Alternating db snatch 22,5/15 kg
Steps walking lunge 22,5/15 kg

Rest 5:00

Take the ammount of reps you did in the amrap and do them for time, first all db snatches then walking lunges, try to get sub 7 minutes

in pairs
3 rounds
500m row
12 deadlifts @60
21 box jumps
-2min rest-
40 partner wall balls
40 synchro kbs
-1min rest-
30 push ups
40 sit ups
50 burpees

Crossfit Games Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie run
55 hand-release push-ups

3rounds for strenght and speed.
6 back squat 80kg
6 bw jump squat
12m heavy tire carry
2min rest

Time every rounds.

AMRAP 4
21 S2OH 40/30
21 front squats
burpees over bar for remaining time
rest 2:00
AMRAP 4
15 S2OH 50/35
15 front squats
burpees over bar for remaining time

With a pair of 45-lb. dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

1. 40s x row
2. 6-10 pull-ups (unbroken reps)
3. 8 x Hang DB's Clean & Jerks
4. 40s x bike erg
5. 6 x deadlifts
6. 6-10 T2Bs (unbroken reps)

4RFT
9 WB
6 T2B
1 BMU *

*add 2 BMU each round

TC 7min!

21-15-9 reps for time of:
52.5KG overhead squats
Toes-to-bars

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