WOD 3 Rounds: 21 Box Jumps (24″/20″) 12 Push press (95/65) 6 ring dips/6 pull ups COMPETITORS 1. Conditioning 3 RFT: 21 Box Jumps (24/20) 12 Push press (95/65) 3 Muscle ups 2. Skills EMOMx10: 3 Muscle ups

AMRAP 13: 30 Sit-Ups 30 Kettlebell Swings (53/35) 30 Calorie Row (or 300m run)

Teams of 3: In 20 min find a Max total of: Snatch Clean and Jerk *each person finds their max on both lifts  

16.5 For time: 21-18-15-12-9-6-3 Thrusters 65/95 Bar facing Burpees *If you completed 16.5 Thursday, do the following today.  If you did not do 16.5 on Thursday do 16.5 today With a running Clock: Mins 1 & 2: 400m or 300m or 200m Run + AMRAP OHS, 95/65 Min 3: Rest Mins 4 & 5:  Run + AMRAP DU’s […]

With a running Clock: Mins 1 & 2: 400m or 300m or 200m Run + AMRAP OHS, 95/65 Min 3: Rest Mins 4 & 5:  Run + AMRAP DU’s Min 6: Rest Mins 7 & 8:  Run + AMRAP T2B Mins 9: Rest Mins 10 & 11:  Run + AMRAP Burpees Min 12: Rest Mins 13 & 14:  Run + […]