10 minutes, every other minute.

odd: Deadlift x 5 (70%/max)
even: Double under x 30 or practice 30s

25 min in teams of two alternating tasks:

250 row (moderate pace 80% of max heart rate)
20 sit ups

A.
Every four minutes, for 16 minutes (4 sets) of:
Bench Press x 6-8 reps
Pull-Ups x Max Reps (OR…Strict Pull-Ups x Max Reps)

B.
For time:
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run
50/30 Push-Ups
300 Meter Run
30 Heavy Kettlebell Swings
300 Meter Run

Hero wod:
"Francisco"
4 rft:
50 du's
9 wall climb
15 hspu
21 ttb
400m run

Odd: 6 front squats
Even: 6 s2oh

7min AMRAP
½ x Stairs
8 x Toes to Bar
12 x Kettlebell Snatch (6 each arm) @ 24/16kg

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Rest 3mins

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7min AMRAP @ sustainable pace
10 x Hang Power Snatch @ 30/20kg
8 x V-Up
6 x Kipping Pull-up (CTB if possible)

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• Record results, scaling and other details.

In teams of two, with only one person working at a time, complete the following:
200 Wall Ball Shots
600 Meter Overhead Carry (45/25 lb plate)
200 Push-Ups
600 Meter Overhead Carry (45/25 lb plate)

During carry, you must perform 3 burpees* each every time you switch the partner carrying the load.

*Burpees may be completed inside the gym at the end of each lap around the block.

4x6 4:0:1:0

ssw/

4x8 double kettlebell clean 5s pause in rack

ssw/

4x8/ side BW cossack squat

3 min sets
18 minutes

10 minutes skill
- KB Swing --> Dbl KB Swing --> DBl KB Clean

emphasis on tight armpits, elbows staying close to the body, and a solid rack position.

**Remember! A KB Clean is still a KB Swing. Don't lose your hinge.

'The Gavin' - Only longer.

TRX Jump Squat
TRX Row
[40,30,20,10]
TRX Sprawl
TRX Knee tuck
[20,15,10,5]

15 min cap
18 minutes

Finished early and still have more in the tank? 1x 0.12 on the curve

Back Squat 4 rounds x 2+2 reps @ 50X3, rest 3mins (2 with tempo, 2 free tempo)

Record loads.