Every 50 seconds x 10
10 wall ball (9/6kg)
Time remaining tyre flip (goal 20 m)

Result is distance for tyre flipped

Set clock to interval (50s work, 10s rest)

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Someone from the 5:15am left a samsung phone in the beast mode room. Lucas will be in there with it from 7am-9:30am

6 Thruster (20/30)
9 varpaat tankoon

Bench press 3 RM, then 3x3 @ 90%

For time

L-sit for a total of 5 minutes

Then, practice controlled descents from a handstand for 20 minutes.

3 sets of 10 reps, all at 60% of 1RM

A,
Every 3 mins for 12 mins do:
3 Rope Climbs
21 Wall Balls @9/6kg

B,
5 rounds for quality of:
Farmers Carry Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Choose a weight you can do all 5 rounds unbroken.

C,
For quality:
20 Scap Pull-ups
20 Bent Over Lateral Raises, pick load
20 Prone Snow Angels
15 WY Negatives
20 Scap Push-ups
10 ATYTs

"5 rft.
250 m row
6 Squat Clean (70/50)
12 Toe to Bar"

OPEN WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups