3 RFT: 400m Run 20 Toe to Bar
AMRAP 7: 2,2….3,3….4,4….5,5….and so on Push Ups Clean and Jerks (135/95)
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps .....
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
