Ron McKinstray8 minute AMRAP of Wallballs @ 9/6 kgs
Every time you stop or drop the ball :
10 hang cleans @ 50/35 kgs
Rest 2 mins
Row or run 1 mile (1609 m)
Rest 2 mins
8 minute AMRAP of Hang Cleans @ 50/35 kgs
Every time you stop or drop the bar
10 wallballs
For Time: (Time Cap) 25 Burpee Box Jumps 30 DU’s / 60 Skips Hill Run 25 Burpee Pull Ups 30 DU’s / 60 Skips Hill Run 25 Burpee WBS 30 DU’s / 60 Skips Hill Run 25 Burpee Plate Hope 30 DU’s / 60 Skips Hi
Deadlift Warm Up 10-8-6-4-2 Deadlift 5 x 5 Every 2 mins lift 3 Sec pause at top unbroken reps EMOM x 15 mins 5 KB High Pulls 5 KB Russian Swings 5 KB American Swings
