Alternating On the Minute x 16 (8 Rounds):
Odd Minutes: 12/9 Calorie Row
Even Minutes: "X" Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans

3 rounds
3 Bar MU

6 ring dips

36 HBRs

12 pistol squats alternating

9 Burpee over bar
9 OHS (50/35kg)
9 Bar MU

15 Burpee over bar
15 OHS
15 C2B

21 Burpee over bar
21 OHS
21 Pull up

Time cap: 15min.

5 Rounds:
10 Power Snatches 40/30kg
10 Box Jump Overs 60/50

A.) Handstand push up technique
-Strict // Kipping if you have atleast 1 strict HSPU

B.) HSPU accessory

3 rds with quality:
30 HS hold back against the wall
10 Box Pike push-ups (parallettes)
30 sec hollow hold

Rest as needed between the movements and 1 min after each round

A) Double unders & Ground to oh 10/15kg plate

Lepo 1min

B) Double unders & Kb snatch alt.

Explosive!

3 rounds for time:

3 rope climb
9 thrusters @ 60/42.5
50 double unders

3 Rounds for time:
10 Pull-ups
5 Wall climbs
10 Box jump overs 60/50cm no touching box (wide side)

5 RFT:
5 Power cleans
5 Bench presses

Both barbells 90/60kg