3 RFT:
400m Row
21 KBS (24/16)
12 Pull up

A: Teams of 3:
25min amrap:
100 Cal Row,
50 Thrusters 30/20kg
100 Cal Row,
50 Thrusters 40/30kg
100 Cal Row,
50 Thrusters 50/35kg
100 Cal Row,
Max Thrusters 60/40kg
B: 10min emom
8 TTB + 8 1-arm DB snatch

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

AMRAP 3
Buy in:
12 Single Dumbbell Box Step-Ups (22.5/15kg)
8 Burpee Box Jump Overs
Remaining time:
Max cal Row/Bike/Run

Rest 1:00 Between Rounds

• Go by feel.

Buy-in:
1000m row

Then 15 min AMRAP of:

20 sit-ups
10 push-ups
5 Burpee box jumps

REST 5 mins

"KAREN"
150 WB for time

Superkids:

6 x

1 köysikiipeily
5 Varpaat tankoon
8 pituushyppyä

Ninjat:

6 x

2 köysikiipeilyä
7 Varpaat tankoon
10 pituushyppyä

otm 12: 2x squat clean @50kg
5min rest
otm 12: 1xsquat clean + 2x split jerk @60kg

Six rounds, each for time of:
Row 500 metres

Rest 3 minutes between rounds

Post total time to the result. Post individual times to comments.

Pullups
7-6-6-5-4

Strength
10 EMOTM
squat clean and jerk
30
32.5
32.5
35
35
40
40
45
45
47.25

4 RFT
30 box jumps
20 situps
10 pistols alternating legs
13:28

5x20-30sec Partner spotted hand balancing
+
Split jerk 5x3 @ light to moderate weight
OHS 5x3 @ 65%
+
3 rounds: 30 sec on/30sec off
1: Isometric double kb front rack hold wall sit
2: Isometric pull up hold top position
3: Isometric Sorenson hold
4: Isometric Ring dip bottom hold
5: Hollow hold