Metcon:
27-21-15
Wall balls
KBS 32/24

3 sets, rest as needed

1) Banded Core Hold
2) 10-20 GHD Hip Extension

In 10min Intervals (8min time cap, minimi 2min rest)
21-15-9 of:

A.
Row (cal)
Burpee Over Rower

B.
Wall Balls
Box Jumps

C.
Shuttle Run (10m)
Pull Ups

D.
KB Swing 32/24
Goblet Squats 32/24

Result = total work time! If you fail a station or if you scale, Result for that station is 10min!!!!

500m Row / 400m Run / 26/20 cal AirBike / 28/22cal Ski
12 Burpees
21 Box Jumps

(Time cap: 12min)

4-7 Rounds:

20-25 seconds @ 110% AB/Row/Run
Rest 3 min

Score in calories (running in m). All rounds in comments.

WIDE GRIP CHIN UPS 4 X 10
Burn out with BB OH press 4 X 10 - 15 reps ** add in notes

Teams of 3:

30 min AMRAP:
18 Hang Cleans (115/75)
15 Shoulder to OH (115/75)
12 Burpee box jumps (24/20")

One person will be running 400m while 2 people are accumulating reps for the AMRAP. Each 400m will be a different person running.

*Score is total rounds/reps

3x8min AMRAP (3min rest)

a)
Run 800m +
AMRAP of:
5 Pullups
10 Situps
15 Squats

b)
10m One arm KB Overhead walking lunge 24/16kg, alternate arm each round (5m=1rep)
16 KB Snatch
20/15 Cal. Row/Bike

c)
5 Burpee
10 Wall Balls
30 Double Unders

4 rounds

20 kb C&J 24kg/16kg

20m waiters walk 20kg/10kg

Bent over barbell row 5-5-5-5-5 reps