Run 400m
20 C2Bs
20pistols alternating
20 ring dips
20 T2Bs
Run 400m

Front squat 5-3-1-3-5 (add 5 lbs or more than last time)

*5+ Glute ham raise before every set or Hip extension

5 x Power snatch+OHS+Snatch balance

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........