4 rounds
8 Deadlifts 100kg/75kg
20 kb swingss 24kg/16kg
20m Waiterswalk 20kg/10kg

Pause front squats 4x6x60%,

3 rounds
8 C2Bs
6+6 pisol squats
200m row
8 ring push ups
200m run

21-15-9 for time:
*Thruster 95/65 lbs (30-40% 1RM thruster)
*T2B
*KB Swing 24/16 kg

7 rounds for time:

7 Handstand push-ups
7 Thrusters @ 60/40kg
7 Knees to elbows
7 Deadlifts @ 110/70kg
7 Burpees
7 Kettlebell swings @ 32/24kg
7 Pull-ups

Time Cap 45min

50 cal row
50 wall ball
50 back extension
50 push press
50 squat
50 slam ball
50 KB-swing (high)
50 jumping pull-ups/ ring row
50 box jump
50 sit-up
50 burpee
50 DU
Time cap 50 min.

12min AMRAP
squat clean & jerk
1-1, 2-2, 3-3, 4-4, 5-5........

• Body-weight back-squat ladder
• Rest 5 minutes
• 3/4 body-weight push-press ladder
• Rest 5 minutes
• 1 1/2 body-weight deadlift ladder

For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed for each exercise to comments.

3 rounds
3 x Hang Squat Clean ("go heavy or go home")

5 rounds
7 x Front Squat (same weight all sets)

21-15-9 of:
TTB
Burpees
Power Snatch 35kg/25kg
Box Jump

4 rounds

9 burpee box overs
12 pull-ups
15 KB swing 24kg

Time cap 12min