”Redlight”
3 RFT:
12 Thrusters (60/42,5kg)
9 Burpee Box Jumps (75/61cm)

• 8:00 Cap

Box is closed. It's time for active rest day.
Hike, run, jog, go out for cross country sking etc.
Atleast 5km. Post your activity and distance to comments.

For Time;
30 Snatches @60/40Kg (any style)
Time Cap 5 Min
5 Min Rest
@10 Mins - 30 Mins
For Time;
27-21-15-9
OHS 50/35kg
Bar over Burpee
C2b
Time Cap 20 Mins

Post times on both workouts together excluding rest and breakdown in comments.

5x3min ME
400m row
ME kb snatches alternating 24kg/16kg

for time :
10-8-6-4-2
Deadlift @100/65kg
Floor press @ 60/30kg
Squat Clean@ 60/30kg

timecap : 14 mins

AMRAP 4:
27 Calorie Row
27 Wallballs
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21 Calorie Row
21 Wallballs
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15 Calorie Row
15 Wallballs
15 Pull-ups

Snatch balance
7x2@60-70%

5 rounds:
35 KBS 24/16kg
30 push-ups
25 pull-ups
20 box jumps 60/50
1-mile run

time cap 90 min.

AMRAP 15mins
KB
1 DL
1/1 Press
1 Goblet squat
1/1 Row

4 rounds for time :
7 DL @100/70kg
35 DU