WOD- 35 minute cap
“300%”
Teams of 3:
100/70 Cal Row
100 Box Jump Overs (24/20″)
100 Power Snatch (75/55)
100 Toes-to-Bar
100 Power Snatch (75/55)
100 Box Jump Overs (24/20″)
100/70 Cal Row

70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

AMRAP 15
50-40-30-20-10
DU's
Sit ups
*after completion of du's and sit ups use time in the 15 mins to work up to a 1 rep max power clean.

15-10-5
KBS (32/24)
T2B

800m Run

5-10-15
KBS (32/24)
T2B

(Time cap: 15min)

3x2min ON/2min OFF
Run around the box
+
Burpee-Box Jump

400m Run
15 Clean & Jerk (50/35)

(Time cap: 12min)

3 rounds for time:

Run 400m
20 Alternating DB Snatch (30/20kg)

Scale if needed. You can use KB if you don´t have dumbells.

MAX SPEED @ 15s CAP

Back Squat
4x8 AHAP

Bike 11,2km