8min EMOM
5 front squats @60%

WOD "Kelly"5 rds
400m run
30 Box
30 Wall balls

12 minute ladder
Squat cleans 135/95 & burpee over bar
Begin at 3 reps, then increase by 3 each round
*** Score is total reps completed in 12 minutes

Metcon
800 m run (1 lap around track, or may use treadmill if raining )
OR
1000 m row
For time

TRX Lunge
TRX Lateral Lunge
TRX Row
TRX Push up (hands in TRX)
TRX cross body knee tucks

6/,6/,6,6,6/
9/,9/,9,9,9/
12/12/....

15 minutes

Max rounds in 10 minutes
200 m run
10x hang snatch (95/65)
5 OH squat (95/65)

20min AMRAP
In teams of 4

20cal Row/Bike
Deadlifts
Box jumps
Rest

After every 20cal row/bike athletes change places. Result is combined number of reps.

5 min EMOM

30 high knees
5 burpees

6 kierrosta joka 90s

10 etunojapunnerrus
4 x 25m sprintti

KB swing 20 - 25 reps
TRX Row 15 - 20 reps
KB Swing 20 - 25 reps
Conditioning Push ups 15 - 20 reps

Cycle through alternating KB swings every odd minute

16 minute EMOM

At any point should form be lost swings to be regressed to KB Deadlifts

20 minutes