3 Rounds For Time, 30 min CAP

10 Thrusters 50/35 kg (-> 45/30 -> 40/25)
10 CTB (-> Pullups -> Negatives -> J Pullups)
10 Box jump overs
10 HSPU (-> reduce ROM -> 30’’ HS hold)
10 KB Swings 32/24 kg (-> 24/16)
10 Front squat 50/35 kg (use same barbell)
10 Bar-over-burpees
10 Wall balls 9/6 kg
30 DU (-> 60 SU)

3 min rest between rounds

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Note! There is no cake even if you finish within the time cap.

AMRAP 6min:
Clean and Jerk (60/40kg)

Rest 2min

AMRAP 6min: (I go, you go)
20 DU's

Rest 2min

AMRAP 12min:
30 Wallball (20/14lbs)
30 KBS (24/16kg)
30 Push up

ODD: Suitcase deadlift x 5
EVEN: Heavy kettlebell swing x 5

1) Row 20/15kcal
2) 10 KB/DB Thruster

3 Rounds 40/20

Slam ball
OH lunges with weight plate 45/35
Complex- 2 burpees, 2 wall ball 20/14
Jump rope ( or DU )
Dips (box/ matador/ rings)
Lateral box jump overs 24/20
KB swings 53/35
DB squats 50/30
Broad jumps
Bar hang

Odd: 8 Front Squat (use 50-60% 1RM)
Even: 12 russian kb swing

10 min AMRAP
5+5 hang snatch (hip) + OHS 45kg/30kg
10 x kb-snatch 24kg/16kg
10 x kb- swing 24kg/16kg

Use 1/3 or 1/4 of your max watts

3 rounds
3 wall climbs
5+5 lunges 60kg/40kg
10 box over burpees

10 min EMOM
odd 5 dips + 5 pushups
even 5 HLRs + 5 strict pull ups