5 min AMRAP

10 wallball
10 burpeeta

3 Rounds for time:
400 Meter Run
12 Dumbbell Power Snatches (70/50lb)
21 Single Dumbbell Squats (70/50lb)

Kilos: 30/22.5

3RFT
25 Pull ups
20 Burpees

WL
EMOMx10: 1 Snatch - you choose the weight

Conditioning
"The Admiral"
3 RFT:
20 Burpee Pull ups
20 Front Squats
20 Box Jumps

3 kierrosta

1min max boxinylitystä
30 sek lepo
1min max burpeeta
30 sek lepo
1min max toistot leuanvetoa

Lauantain tiimilajit 3.

Laji 3: 2x15min amrap, 2min rest between (A+B)
A: max cal row + c2bike and amrap of : 100 wallball + 100 DB snatch

B: max cal ski erg + echo and amrap of: 50 burpee box over + 100 KBS

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

three rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meter

5 Rounds
400m run
21 hang clean & jerks 65/45
21 knees to chest (T2B)

5 Rounds
400m run
21 hang clean & jerks 65/45
21 knees to chest (T2B)

For time:
7 Deadlift 140kg
15 Boxjumps 75cm
14Deadlift 120kg
15 Boxjumps 75
27 Deadlift 100kg
15 Boxjumps 75

14 wallballs 30lb
15 cal row
28 wallballs 30lb
30 cal row
32 wallballs 30lb
45 cal row