A. Deadlift 5x5 @70% of 1 RM

B. AMRAP 15:
100 Double Unders
30 T2B / 30 Knees to Elbow
15 Handstand Push Ups / 30 Push Ups

Run 6km*

*each two laps 10 Push Ups

17.3 OPEN WORKOUT

350m Run
3 Rounds of,
5 Inchworms
10 Push Ups
15 Air Squats

In a team of 3.

AMRAP 15
Minute 1: Max Deadlift
Minute 2: Max Wall Ball
Minute 3: Rest

Score = Total Deadlift + Total Wall Balls

5:00 Rest

AMRAP 15
Minute 1: Max Box Jump
Minute 2: Max Slam Ball
Minute 3: Rest

Score = Total Box Jump + Total Slam Ball

A. 3-2-1Km Run
2mins rest btw sets

B. Pratice HSPU/HS

For time:
2k Run
30m HS Walk
15 DL@140/90kg

B. EMOM 10:
10 heavy kb swing

C. 50 T2B for time

17.5 OPEN WORKOUT

A. Back Squat heavy triple

B. 10mins Box step-up test@60/50cm
Alt legs after each rep.

C. 20sec Hollow hold
10sec rest
20sec Push up hold
10sec rest
X 8 rounds

D. 50 burpee pull-up for time

Warm Up
700.700.350 m Run
30 DU/SU's

then

7 Strict Pull Ups tempo 3-3-1
7 Strict Ring Dip
20 MB Sit Up@9/6

A. AMRAP 9:
6 DB Thruster@20/15
6 T2B
6 Burpees HR

Rest 4'

B. AMRAP 9:
9 WB@12/9
9 Pull Ups
20.30.40... DU/SU's

A. Emom 8:
1' 10x lateral burpees
2' 10x box jump
3' 10x T2B
4' 10x Pwr Snatch
restart

B. For time:
15/9/6/3
Pwr Snatch
T2B
box jump
lateral burpees