3 RFT

17 KB swing 32/24kg
12 Goblet squat 32/24kg

40nin time to get as many points as possible with your partner.
“I Go, you go” and mix anyhow.
Reps of the following is worth different amount of points.

Sandbag over shoulders - 5 points
Devils Press - 4 points
Burpee Box Jump Overs - 3 points
Calories - 2 points
Biceps Curls - 2 points
KB Swings - 1 point
DB Snatch - 1 point
Wall Balls - 1 point
Toes-to-bar - 1 point

AMRAP 60:

100m Row
50 Sit-ups
200m Run
50 Back ext.
300m Row
50 Push-ups
400m Run
50 WB 9/6kg
500m Row
100 Walking lunges
100 DU / 200 Singles
500m Run
50 Box jumps 60/50cm
400m Row
50 KBS 16/12kg (US)
300m Run
50 Pull-ups
200m Row
50 Burpees
100m Run

Deadlift
5x6 65-75%

4 rds for time
8 Burpee box get overs 75/60 cm
1 rope climb
16 alternating DB snatch (8/8) 20/15kg
1 rope climb
rest 30 sec

12 x Single arm Shoulder Press w/DB
rest 75s
12 x Stricth Chin Ups
rest 75s

Pause back squat
5x3 v1
(without belt)

EMOM 20

1 minute: 3 HSPU maximum deficit (scaling options on whiteboard)

2 minute: 2 stopped squat to squat box jumps (max. height)

3 rounds
6-12 ring dips / box dips
6-12 box jumps

Grace

30 x Power Clean and Jerks for time (Rx: 60/42.5kg)