3 RFT 23/4/18

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3 rounds for time of:
30 Wall Balls
30 Sumo Deadlift High-pulls, 35/25 kg
30 Box Jumps, 24/20 in
30 Push Press, 35/25 kg
30 Row Calories
Rest 2 mins

Scaled
3 rounds for time of:
20 Wall Balls
20 Sumo Deadlift High-pulls, 35/25 kg
20 Box Jumps 20 Push Press, 35/25 kg
20 Row Calories Rest
2 mins

50+
25 min AMRAP
20 Wall Balls
20 KB Sumo Deadlift High-pulls
20 Step Ups
20 Push Press
20 Row/Ski/Bike Calories
Rest 30 secs

Friday Fun Day 20/04/18

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For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 40/30 kg
9 Pull-ups
— then —
30 Calorie Assault Bike Or Calorie Rows

Scaled For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 Thrusters, 30/20 kg
9 Banded Pull-ups or Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows

50+ For time:
30 Calorie Assault Bike Or Calorie Rows
— then —
5 rounds of:
9 DB Thrusters
9 Ring Rows
— then —
30 Calorie Assault Bike Or Calorie Rows