Run 800M

21 x KB swing ( 1 pood)

3 Rounds for time:

Row 200 meters

Snatch – 95lbs 7 reps

6 Rounds

Press

4 sets of 5 reps. at 70,90,90,90,

then 10 reps for the final round using 70

Rest 2 minutes per round.

5 rounds

8 Single Arm Kettlebell clean & press
Dips (10)
Weighted plank hold (30 seconds)

4 sets of 5 reps. at 135,145,155,165

then 10 reps for the final round using 135.

Rest 2 minutes per round.

15 minutes

Prowler / sled push (50 feet)

Box jumps (10)

Plank shoulder touches (20 )

7 rounds

Farmer carry* (50 feet)

Kettlebell swings (10)

Weighted sit-ups (15)

Jack
Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps

Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight cleans
Set up three bars and storm through for time.