Workout of the day

team of 210 RDs I work, then you work, time cap 30′8 hang snatch 40/308 burpee pull up4+4 DB thruster— every 3 minutes run 200m together

Hero wod Bert For Time – time cap 40′50 Burpees400 meter Run100 Push-Ups400 meter Run150 Walking Lunges400 meter Run200 Air Squats400 meter Run150 Walking Lunges400 meter Run100 Push-Ups400 meter Run50 Burpees

Murph day! 1600m run100 pull up200 push up300 squat1600m run— wear a vest— any order— for time, time cap 60’

10′ practice Turkish get up 20′ AMRAP3+3 TGU DB 20/1512 pistols with DB24 alt. DB snatch

for time, time cap 22′100 burpees— every 2′ complete20 DU5 power snatch 50/35

20′ to find 3 RM back squat For time, time cap 10′1000m row100 russian swuing 24/16100 DU

team of 2, in a window of 25′10 RDs, 1 RD each5 power snatch @50/3510 oh squatthen perform 600DU I work, then you workin remaning time max effortsynchro squat snatch

Add 1 exercise every RD, for time, time cap 25′ 2 L pull up4 russian swing 24/166 oh lunges plate 20/158 clapping push up10 tuck jump12 HSPU14 wall ball16 pistol18KB SDLHP 24/1620 bar MU/ burpee pull up

10′ EMOM5 DL @80% your 1 RM 15′ AMRAP10 box jump over10 DB DL 2x 20/1510 DB squat clean 2x 20/15

practice run tecnique as warm up For time, time cap 25′1600m run80 KB american swing 24/1640 SH to OH DB 2x 20/1520 devil press 2x 2/1510 squat clean DB 2x 20/15