AMRAP 15 min.
- 250 m run.
- 15 Ring Dips.
- 2 wall climb.
- 5 Overhead squat (40/20 kgs).

Deadlift 80% kb24kg

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30/20 kg Snatch, 20 reps
30 Burpees
40/25 kg Snatch, 20 reps
20 Burpees
50/30 kg Snatch, 20 reps
10 burpees
60/35 kg Snatch, as many reps as possible

Performance
Every 3 minutes for 6 sets:
10 Wall Balls 20/10, 14/9
15 Russian Kettlebell Swings 24/16kg
25 Double-Unders

Fitness
Every 3 minutes for 6 sets:
10 Wall Balls 14/10, 10/8
15 Russian Kettlebell Swings 20/12kg
40 Single-Unders

Post work to comments.

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DEADLIFT

10-10-10

Warm up and work up to a heavy set of 10 touch-and-go Deadlifts with perfect form.

2 rounds for time
Run 400m
Kb swing x 15 (32/24kg)
OHS x 15 (42.5/30kg)
Rest 2 min

Run 400m
Pull ups x 15
Thruster x 15 (42.5/30kg)
Rest 2 min

Run 400m
Box jumps x 15
Ghd sit ups x 15
Rest 2 min

D.
Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)

At 9:00

• 5k run for time

19:08 for me. Couple of bad hills on the road made it rough.

4RFT
9 WB
6 T2B
1 BMU *

*add 2 BMU each round

TC 7min!

1x1+2@50%
1x1+2@60%
1x1+2@70%
1x1+2@80%
1x1+2@85%
1x1+2@90%

In 30 mins complete the chipper of :

In teams of 2

180 double unders
90 wall balls@9/6kg
45 toes to bar

120 double unders
60 wall balls
30 toes to bar

60 double unders
30 wall balls
15 toes to bar

Remaining time max cal row!
Goal : 160/140+cal