Open
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wall ball 20/14#
18 Alternating Dumbbell Snatches 50/35#
15 Lateral Burpees over Rower

Fitness
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wall ball 14/10#
18 Alternating Dumbbell Snatches 35/25#
15 Burpees to 45# Plate

CAP 15

Alpha

HS WALK COND
AMRAP 2:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.

Rest 2:00

AMRAP 3:
3 Kettlebell Swings, 25' HS Walk
6 Kettlebell Swings, 25' HS Walk
9 Kettlebell Swings, 25" HS Walk
Continue to add 3 KBS per round, followed by 25'.

Rx KBS - 70/53

Note that there are two scores here (both rounds plus reps with every 5' being a single rep on the walk). And on the second AMRAP, it's 3 minutes versus 2.

Optional:

2,400 Meter Row
Meters 0-200 - 2K Pace + 13 Seconds
Meters 201-400 - 2K Pace + 8 Seconds
Meters 401-600 - 2K Pace + 3 Seconds

20:00 - 30:00 Recovery Swim
Time in the water, but not for score or intensity. Recovery effort today.