For Time: 18-15-12-9-6-3 Chest to bar Deadlifts (185/115)
Shoulder Press 3 x 5
4 rounds 3min Working, 1min Rest 40 Double Unders 10 DB Box Step Overs (50/35) Max Effort Burpee Over DB .....
10 RFT 3 Power Snatch 15 Wall Balls
Kelly 5 Rounds For Time 400 meter Run 30 Box Jumps (24/20 in) 30 Wall Ball Shots (20/14 lb)
3RFT: 12 DB Push Press (50/35) 2 Rope Climbs 12 DB Hang Squat Cleans (50/35) 2 Rope Climbs
EMOM 10: RX a) 5-10 Kipping Pull Ups b) 5-10 Kipping Ring Dips
2 RFT – TimeCap 15 30 Anchored Sit ups 30 Alternating DB Snatch (50/35) 30 Anchored Sit Ups 30 DB .....
EMOM 10 :30 Double Unders :30 Rest
Alternating with a partner, complete the following: Every 2min x 10: 1min Max Cal Row @ an RPE of 9 .....
0-10:00 Suitcase Carry x 50m each side Side Plank x :25 each side Reverse Plank x :25 Hollow Rocks x .....
For Time 30 Box Jump Overs 30 Strict Press (65/45) 30/20 Cal Row rest 3:00 2 Rounds 15 Box Jump .....
