With running clock,

00:00-10:00

For time:

21-18-15-12-9-6-3 reps of
KBS 32/24kg
Goblet squats 32/24kg

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At 10:00-20:00

Row as many calories as possible in 10 minutes.

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At 20:00-30:00

For time:

21-18-15-12-9-6-3 reps of
Toes to bar
Burpee to bar

WOD

2 Rounds for time:

100 Air squats
25 DB Snatches (Right) 30/20kg
25 DB Push press (Right) 30/20kg
25 DB Snatches (Left) 30/20kg
25 DB Push press (Left) 30/20kg
50 Toes to bar

Metcon (reps)

AMRAP in 15 minutes of:
8 Push press 50/35kg
8 CTB Pull-ups
200m run

Metcon (reps)

AMRAP in 18 minutes of:
4 Burpee box jumps
5 CTB Pull-ups
6 DB Push press
*You go, I go one roung at a time.

M: 22,5kg DB’s & 30”
N: 15kg DB’s & 24”

Power snatch double, AHAP. 15 minutes.

For time:
100 Wallball shots 20/14lb
100 CTB Pull-ups
100 Pistols, alternating legs
100 DB snatch, alternating arms 30/20kg

TC: 25 minutes

5 Rounds for time:
400m run
10 1-arm OHS, L
10 1-arm OHS, R
*Choose a heavy dumbbell.
(TC: 25 minutes)

Accessory:
3 sets of:
10 close grip hi-pulls with barbell
10 shoulder press BTN
5 muscle snatch from hips

20 minutes for steady pace:
400m run
21 Wallball shots 20/14
21 KBS 24/16kg

Alternate between wallball shots and KBS every round.

For time:
30 squat snatches 60/40kg

Skill - Toes to bar

Metcon (time)

For time:
30 Deadlifts 100/70kg
200m run
30 Toes to bar

Timecap: 5 min

Accessory:

2 x 3 min standing abs with band.
2 min rest between sets.