Back squat pyramid 1,2,3,4,5,6,7,8,9,10,10,9,8,7,6,5,4,3,2,1
40-60% Max 1 rep

KB Station:
15 swing
10 front rack squat
5 push press

TRX Station:
5 atomic pushup
10 lunge/side
15 single arm row/side

Slamball Station:
10 slam
10 jump squat
10 around the world/side

*9 min AMRAP at each station. 2 min rest between stations
*Every round completed= 1 point

3 rounds
10 floor presses 60kg/45kg
10 box over burpees

Hang clean + split jerk
3x (1+1) x 60%, 6x(1+1) x 80%, 3x (1+1)x85%

5 rds
7 pull up
7 jackknives
2 x 40 m sprint
60 sec rest

Skills before wod!

5 RFT:
10 STO 60/40 (RX+ 70/45)
15 Ring Dip
1:00 Rest

Ring-dip ladder

Rest 5 minutes

3/4 body-weight hang power clean 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.

10-25-10
Burpee
Climbers
High jump

4 Rounds for quality and load:

*Overhead squat (reps 10,8,6,4 increace weight every round)
*10 Strict K2E
*15-20 Eye level Kettlebell swings ( pick a heavy/two or banded kettlebell swing)

Heavy but handle with a good form, rest as needed.