EMOM for 4 rounds:
1) Gorilla rows
2) KB Romanian deadlifts
3) 8 Ring rows
4) Rest

3 RFT
15 squat cleans (110#/55#)
25 pushups
15 situps
15 deadlifts (110#/55#)
200m run

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

Ski erg
Mountain Climber /side
Flutter Kick /side

10m/10/10
20m/20/20
30m/30/30...

Go through every round as fast as you can. Rest until the ski erg is free again. Passing allowed.

10-12 minute AMRAP
15 minutes

Every 90s. for 12 reps
1 x Hang Power Snatch + 2 x Overhead Squat @ 65%+
Start from 65% and add weight after every 1-2 reps IF MOVING WELL.

Muscle
Lower
10-8-6-4-15
Back Squat/Back Rack Push Press
20-15-10-5-50
Neutral Grip Banded Deadlift/Hamstring Curl

Metcon

1200 meter run
100 press-up
800 meter run
75 press-up
400 meter run
50 press-up

Workout:
3 Sets
- 250m roeien
- 25 Jumping Jacks
- 25 Situps

For time 10 Rnds, With partner.

5 deadlift 80/50kg
10 TTB
15/12 cal. Row

IGOYOUGO

TC 17