17 min AMRAP 40 Burpees 30 Snatch (75 / 45) 30 Burpees 135 / 75 pound 30 Snatch (135/75) 20 Burpees 30 Snatch (165/100) 10 burpees Snatch (210/120) as many reps as possible Score is total rep
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“Cement Mixer” 7 min AMRAP WBS (20/14, 10/9) EMOM (including 0) 7 Deadlifts (245/165)
3 rounds for time: 20 Dbl KB S2OH 30m DBKB FR Lunge 20 KB Push ups
For time: 1-2-3-4-5-6-7-8-9-10-10-9-8-7-6-5-4-3-2-1 Deadlifts (225/155) Bar-facing Burpees CAP–10 min
A: Double Under Technique Drills B: Crossover Technique Drills C: “Karen” 150 Wall Ball Shots for Time ( 8 min cap)
For Time: 400m run 30 pull ups 30 Power snatch (95/65) 800m run 20 pull ups 20 power snatch 1200m run 10 pull ups 10 power snatch
“Helen” 3RFT 400m run 21 AKBS 12 Pull ups THEN Rest time of WOD THEN Repeat “Helen”
1600-1200-800-400m Row* *After each row: 30 AbMat Sit Up 12 Dbl DB Box Step Up (45’s/35’s, 20”) C: 35’s/25’s M: 25’s/15’s
12 C2B Pull Up 9 Burpee 6 Hang Power Clean (165/115) 3 Push Jerk 400m Run ~Rest 2 mins~ 12 Burpee 9 Hang Power Clean 6 Push Jerk 3 C2B Pull Up 400m Run ~Rest 2 mins~ 12 Hang...