Workout of the day

10 RDs for time, time cap 20′3 clean 90/606 burpee9 wall ball

15′ to find your 3RM shouder press 5 RDs for time, time cap 15′10 push press 6/4010 T2B30 DU

1000m row800m run60 kb snatch 24/1640 box jump20 pistols10 wall climb–time cap 25′

10′ EMOM2 DL @85% 1RM 10′ EMOModd: 10 push up and max eff DUeven: 10 dip and max eff DU— score: sum of DU

— practice pull up, kipping and butterfly 20′ AMRAP5 snatch 60/4010 OH squat15 pull up

Community event CFSL!

3 RDs for time, time cap 24′30 squat clean 40/3030 ring row30 push up300m run

20′ to find your 1RM clean and jerk 3 RDs for time, time cap 13′50 DU20 wall ball10 dip

20’AMRAP1 rope climb20 HSPU20 T2B20 pistols

Pause back squat5 RDs x 3 Reps @70% 1 RM— pause at the bottom 3″ 15′ AMRAP250m row10 alt. snatch DB 1x 22,5/1510 OH reverse lunge DB 1x 22,5/15