A. Thruster 1RM (from the ground)

B. 21-15-9:
Thruster@50% of A
Kip HSPU

A. 5 rounds of:
3 Weighted Pull-up
5 Strict Pull-up
7 Kip or Butterfly Pull-up

B. AMRAP 15:
350m Run
200m Farmer Walk@2×20/2×16kg
1 Rope Climb

A. EMOM until fail:
20 Double Unders + 1 Snatch

B. Front Squat 6RM

C. 3 rounds of:
10 Hollow rock
10 V-ups
10 Tuck ups
10sec Hollow hold
Rest 1min

A. Team x2
10-9-8-7-6-5-4-3-2-1 reps for time:
Hang Power Snatch@40/25
Burpee Pull Up
Hang Power Clean@40/25
Burpee lateral bar

A. 100 Deadlift@100/70kg
If you broke the set: 20 Wall Ball@9/6kg

B. AMRAP 6:
12 Bench press@60/40kg
24 DU's

A. Ladder in every minute until fail:
Squat Snatch
M: 30-35-40-45-50...

W: 20-25-30-35...

5mins rest

EMOM 10:
1 Squat Snatch@90% of the max in the ladder

A. CNJ daily max

B.100 CNJ@50% of A - after every 10 reps 10 T2B

A. AMRAP 10:
30 Double Unders
10 OHS@
M: 30-35-40-45-50...
W: 20-22.5-25...

B. 3 rounds of:
15 Russian Swing
15 Back Extension
15sec Arch hold

A. 5x700m Run

B. 400m Farmer Walk

A. For time:
21-15-9 Deadlift@100/70kg
400m Run

B. EMOM 10
0:00-0:30 6 Thruster 30/25
0:30-1:00 6 Burpees

C. 2 x max time HS hold