A.In 12mins:
1500m Run
Then AMRAP Nate in the remaining time:
2 MU's
4 HSPU
8 Am.swing@32/24kg

B. BN Walking Lunge 8RM (4/4 steps)

C. BB Good morning x 100 reps

A. For time:
50 Wall Ball@9/6kg
50 DL@80/50kg
50 HSPU

B. Front Squat heavy triple

C. 3x3@90% of B

D. C2 Rollout x 30 reps

A. CNJ daily max

B. Heavy Grace
30 CNJ@80/50kg

C. EMOM 8:
Odd: max effort L-sit
Even: max effort Dead hang

SKILL
Squat Clean / Power Clean

A. WOD 2 Fall Series
AMRAP 1'
Max rep Pull Up
1' rest
In 5' find 5 RM Front Squat from ground

B. AMRAP 10'
Ladder +2 (2/4/6/8/...)
Burpees
Front rack Lunge@50/30
T2B

A. Power Snatch+Hang Power Snatch+TNG Squat Snatch+Hang Squat Snatch daily max in this complex

B. 5-4-3-2-1 reps for time:
Power Snatch*
Bar MU
Hang Power Snatch*
Strict HSPU
Squat Snatch*
Ring MU
Hang Squat Snatch*
Kip HSPU

*50% of daily max of the complex

A. Push Press + Push jerk daily max

B. EMOM 20:
Odd: 10 Push Press@50% of A
Even: 10 C2B

C. EMOM 10:
Odd: 100m Shuttle Run
Even: 8-10 Strict T2B

A. Pause Front Squat x 2 x 6 sets@80%

B. Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
30 Box Jump@60/50cm
60 STOH@50/35kg
90 Medball Clean@9/6kg

5mins rest
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
24 GHDSU
16 T2B
8 Deadlift@100/70kg
+
When the time is over 1set of Max effort Plank

Score: total reps + Time of Plank in sec. (Example: 123 reps + 60sec = 183)

A. For time:
100 Wall Ball@9/6kg
100 C2B
100 Pistol
100 DB Snatch@30/20kg

For time (time cap 10mins):
350m Run
25 Box Jump Overs@75/60cm
15 Back Squat@60/40kg

5mins rest

For time:
10 Burpee C2B
20 Burpee Box Jump@60/50cm
30 Burpee Pull-up
40 Burpee Broad Jump@190/160cm
50 Burpee

A. For time:
5 Clean@80%
10 Clean@75%
15 Clean@70%

B. Back Squat heavy triple
C. 1x Max Reps@80% of B

D. EMOM 6
5-6 C2Rollout