Warm up

3 burpee / row 3 calories

add 1 rep and calorie until 7 each are completed

Skill : KB swing / Wall ball

WOD

WOD – AMRAP in 12 min of:

200m (sprint, not run)

20 wall ball (20/14)

20 KB swing (70/55)

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3-5 RFT:
15 KB Swings @ 1/1.5pood
2 for 1 wall balls x 10
5 ring dips

21-15-9: Power Snatch @ 65/95# and KB swing 1/1.5 pood

100 reps of each for time:

Walking Lunge
KB swing (one arm) @ 20/12kg
and Sit ups

For time:

40 BB power snatch @ 95/65lbs
and 40 KB swing @ 1.5/1 pood