A. Heavy Grace
30 CNJ@80/50kg

B. EMOM 8:
8-10 C2B

C. 5 rounds of:
20 KB Swing
20 Sit-up

A. JT
21-15-9
HSPU
Ring Dip
Push-up

B. 5 rounds for time:
10 Back Squat@100/70kg
350m Run

A. 4 Round Of:
10 Hip Extension
10 MB Sit Up
10 Goblet Squat@24/16

Amrap 8'

15/12/9/6
Pull Ups
10 Plyo Jump

Rest 4'

Amrap 8'

16/14/12/10
KB 1 Arm Squat Clean@12/8kg
30m OH Farmer Carry

A. 3 rounds of:
21 Wall Ball@9/6kg
21T2B

then,

3 rounds of:
7 Deadlift@120/80kg
7 Bar MU's

then,

50 Lateral Burpees over the bar

B. 100 Arch Rock

A.100 Bench Press@BW/0.75BW*

*5 Strict Pull-ups if you broke the set

B. 100 Band Pull-apparts

C. 100 Face Pull

A. 3-pos. Snatch daily max

B.For time:
15 High Hang Snatch@50% of A
50 DU's
15 Low Hang Snatch@50% of A
50 DU's
15 Snatch@50% of A
50 DU's

C. 100 Barbell side bend

A. STOH daily max from rack

B. AMRAP 3:
STOH@50% of A

C. AMRAP 9:
2-4-6-8-10..
SDHP@40/25kg
BB Row@40/25kg

D. 100 Hollow rock

A. 21-15-9:
Burpee
Back Squat@bw
Burpee
Deadlift@bw

B. 200m side farmer carry@32/24kg

A. 5K Run

The beginning of every lap:
10 Air Squat

A. 1min ON/1min OFF x 4 sets:
Snatch@40/25kg (any style allowed)

Rest 4mins

B. 1min ON/1min OFF x 4 sets:
CNJ@40/25kg

Rest 4mins

C. AMRAP 8:
8 Bar MU's
8 DB Overhead Lunges@2x22.5/2x15kg

D. Metcon (No Measure)
25m Double KB Front Rack Carry@2x24/2x16kg
25m Farmer Carry
25 V-Ups