4 rounds
400m run
12 Deadlifts 60/35kg
9 Hang cleans 60/35kg
6 Front squats 60/35kg

Change The Run to Row or SkiErg if you are unable to Run.

Find your max for the day:
5 sets: 10-8-6-4-2 Reps

5 Rounds
2 minute AMRAP

10 Cal bike
8 Thrusters 45/30kg
6 Bar facing burpees
Max chest to bar pull ups

Rest 2 minutes

Result is Chest to Bar Pull Ups

Build to a heavy complex:

3 Deadlifts + 2 Hang cleans + 1 Front squat

Find your max for the day:
5 sets: 10-8-6-4-2 Reps

Find your max for the day:
5 sets: 3-3-3-3-3 Reps

8 Min AMRAP
8 Power Snatches 35/25kg
8 Box Jumps 24/20”

In teams of 2:
2 Rounds
80 Wall Balls
80 Burpees
80 Cal Row
800m Run
80 V- Ups

40 Min Tim Cap

Find your max for the day:
5 sets: 3-3-3-3-3 Reps

Every 5 minutes x 4

9 Snatches 50/35kg
15 Bar facing burpees
21/18 Cal row

You have a Time cap of 3 mins per round. So you basically work 3mins and rest 2mins