For time:
- 50 Box jumps (24"/20").
- 50 Jumping Pull-ups.
- 50 Kettlebell Swings (16/12 kgs).
- 50 Walking Lunges.
- 50 Knees to elbows.
- 50 Push Presses (20/15 kgs).
- 50 Back Extensions.
- 50 Wall Balls (9/6 kgs).
- 50 Burpees.
- 50 DU.

5 RFT:
Rx --- Max reps Squat (100/60 kgs).
--- 7 burpees over the box.
Scaled --- 20 Back Squat (50/30 kgs).
--- 7 burpees over the box.

EMOM 20 min:
- 5 Pull ups.
- 10 Push ups.
- 15 Air squats.

3 rounds For time:
- 20 Kb clean (24/16 kgs).
- 10 Kb jerk.
- 20 Goblet Squat.

Time cap: 10 min.

8 min AMRAP:
- 3 - 6 - 9 - 12 - 15 - 18
--- Push press (50/30 kgs).
--- Box jumps (24"/20").
--- Pull ups.

AMRAP 1 min ON / 1 min OFF:
- Sit-ups.
- Air squats.
- Plank hold.
- Push ups.
- GHD Back extensions.
- Box jumps.
- Lateral plank hold (left side).
- Pull ups.
- Rings L-sit hold.
- Hand stand hold.
- Lateral plank hold (right side).
- Rope climb.
- Toes to bar.
- Diamond push ups.
- Back extensions.

10 - 8 - 6 - 4 - 2 - 1 - 1 Full snatch

00:00 - 03:00
- Rm Clean.
03:00 - 12:00
- 21 Thrusters @43/30 kgs.
- 15 Pull ups.
- 15 Thrusters @43/30 kgs.
- 12 Chest to bar pull ups.
- 9 Thrusters @43/30 kgs.
- 9 Bar Muscle ups.
- Time remaining: Max cal row.

3 rounds For time:
- 30 Wall ball shots (9/6 kgs).
- 20 Sumo deadlift high pulls (40/25 kgs).
- 30 Box jumps (24"/20").
- 20 Biceps curl.
- 30 Sit-ups.

CLEAN & JERK
2-2-2-2-2 @ 70% Rm.