A. 10-9-8-7-6-5-4-3-2-1
Deadlift@100/70kg
Back Squat@80/55kg
Bench Press@60/40kg
Shoulder Press@40/30kg

B. Max reps C2B
3' rest

C. Max reps Pull-up

A. Pause Front Squat heavy triple

B. AMRAP 3:
15 Power Clean@40/30kg
15 Burpees
400m Run

60" rest

x5 rounds

C. 400m Farmer Carry@heavy load

A. High Box Jump 1RM

B. Death by 10m Shuttle Run

C. Tabata Double Unders

A. 21-15-9:
Bench Press@BW/0.75BW
Ring MU's

B. TGU x 5/5 reps

C. HS hold on the wall x 2 max attempts

A. Hang Power snatch double Daily max

B. For time:@80% of A
1 Hang Power Snatch + 1 OHS
1 Hang Power Snatch + 2 OHS
1 Hang Power Snatch + 3 OHS
1 Hang Power Snatch + 4 OHS
1 Hang Power Snatch + 5 OHS

C. 3 rounds for time:
400m Run
1min Unbroken Plank

A. 4 rounds for time:
400m run
15 Front Squat@70/45kg
2/1 Rope Climb

B. Back Squat heavy trilpe

C. One-arm KB OH carry 200/200m@24/16kg

A. 0:00-10:00
Speed CNJ ladder (Power Clean allowed)
5 CNJ@70/50kg
4 CNJ@80/55kg
3 CNJ@90/60kg
2 CNJ@100/65kg
1 CNJ@110/70kg

B. 10:00-20:00
Speed Squat Clean ladder with same weight

C. 20:00-30:00
2K Run for time,
In the remaining time of the 10 mins: Lateral burpee over the bar

A. Push Press 3RM in 10 mins

B. EMOM 6:
6 Push Jerk@80% of A

C. Tempo TGU (10sec hold in each pos) x 3/3

D. 100 Band Pull-apparts

E. 100 Banded Face-Pull

A. 3 Rounds of
7 Deadlift @140/100
7 MU's

then

3 Rounds of
21 Wall Ball
21 T2KB

then

50m Heavy Farmer Walk
28 Burpees over the KB
50m Heavy Farmer Walk
3 MU's

A. Hang Snatch daily max

B. 5 rounds for time:
10 Hang Squat Snatch@50% of A
400m Run

C. 15 Inchworm with 3 sec pause at the bottom pos