50 DUs
20 thrusters 42,5kg/30kg
40 DUs
20 T2B
30 DUs
20 kb swings 32kg/20kg
20 DUs
20 pull ups
10 DUs
20 burpee boxjumps

B.
Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters

Push press 4×3 @90%

AFAP (As Fast As Possible)
3 rounds of
20 Toes 2 Bars
25 Hang Power Cleans

*1st round: 42,5/30kg, 2nd rounds 50/35kg, 3rd round 60/42,5kg

5 RFT:
10 One arm (kb) snatch (Rx: 28/20kg)
20 cal Row

7 RFT:
11 Front squat
10 Push Jerk
(Rx: 60/42.5kg)

EMOM 10
even: 10 Pistols
odd: 15 Arch to Hollow Swing

2 rounds
5 wall clmibs
10 v-ups
5 deadlifts 140kg/100kg
10 v-ups
200m run
10 v-upsi

5 rounds of 0:20 for max effort / Rest 1:40
Rest 3min
4 rounds of 0:15 for max effort / Rest 1:15
Rest 3min
3 rounds of 0:10 for max effort / Rest 0:50

Thursday

Back Squats:

4x3 (start working sets around 60%)

Then 2 attempts at a new 1RM

Metcon: 12 Minute AMRAP

-30 Double Unders or sub 30 tuck jumps (not singles)

20 Ball Slams

10 KB Squats 55/35

Score: 3RM & new 1RM if achieved/Rounds & Reps