DL: 3x10

In teams of 3 complete the following:
2000m row
50 ring rows
100 KB swings 16 kg / 12 kg
100 burbee box overs 20″
100 KB swings 16 kg / 12 kg
50 ring rows
2000m row

Maximum MBC in 3 minutes.
rest as required

5x75%, 3x85%, 1+x95%

Every 3min on the minute for 30 minutes:
1 Hang power snatch
2 Snatch balance
3 Overhead squat

Strength

1RM back squat

Then 3 x 20rep back squat (use the same weights as last time if possible)

Weighted pull up: 3x5

AFAP (As Fast As Possible)
5 rounds for time of
50 Double Unders
35 Knees to Elbows
20 Overhead Squats 60/40kg

Death by
Ring Dips
- then 5′ rest
75% BW Hang Power Clean Ladder

4 Rounds of:
16 Split Jumps
12 Situps
16 Spilt Jumps
12 Burpee