Teams of 3

100 sandbag ground over shoulder

100 abmat sit-ups

100 wallballs (20/14)

100 double unders each

For Time:

60 cal row

60 cal bike

60 cal ski erg

550m run

Front Squat

5x5 80%

-then-

10 min Amrap

10 DB Deadlift + DB box step up and over

10 Ring rows

-then-

3 rounds not for time:

10 leg lifts

20 candle sticks

30 flutter kicks each

Snatch

6 x 2 @ 75%

-then-

For Time

9-15-21

Hang Power Snatch (95/65)

Burpee

6 rounds:

200m run

10/8 cal Assault bike or 12/10 cal row

15 jumping squats

-directly into-

10 rope climbs

Strength: 5X3 C&J @65-70%

Accessory: 5X5 Clean Pulls @90%

WOD:

AMRAP 12 Minutes:

4 Roll outs

8 Front Squats 50-65%

100M sprint

Partner WOD:

21 minutes:

Partner 1: 500M Row pace setter

Partner 2:

15 KB swings

10 Burpees

5 C2B pullups

Strength:

4x10 Back Squat @65-70%

Accessory: 2x15 Hip extensions or HEAVY prowler push (1 length or grass)

WOD: 5 RFT

5 Ring Dips

10 Box jumps

15 V-ups

• For time:

100m Run

15 Deadlifts (225/155)

200m Run

50 DU

400m Run

50 DU

200 m Run

15 Deadlifts

100m Run

2 RFT:

30 DL

20 Front Squat

10 Push Press

Run 550

Cash out: 50 burpees