42-30-18 reps for time:

20lb Wall ball
35kg Sumo high pull
20 inch box jumps
35kg Push press
Row (Calories)

1-1-1-1-1-1-1
Heavy Singles

For 10 minutes:

• 1 minute strict pull-ups (very good scaling option is to do ring rows)
• 1 minute wall climbs

Snatch Pull x 4
@90%

3x 8-10 Garhammer raise

3 rounds for quality and minimum rest:

• 1 min handstand walk or hold
• 1 min lowers from inverted hang
• 1 min DUs

15 second rest between the movements.

3 x 5 AHAP

Strict KB press
4 sets of 10-15 reps/arm
AHAP

OTM 15min
2.position clean+jerk
(cleanit below knee-floor)

12 min AMRAP:

• 10 x deadlift (50% 1RM)
• 12 x GHD sit-up / weighted sit-up
• 20 x wall ball