4 Rounds: (30s 0n, 30s off)
-Touch and go Power clean (unbroken, 2/3 of 1 RM PC)
-Wallball 20/14
-Toes to bar
-DU

*Score is the smallest amount of reps

3 RFT:
7 Deficit HSPU 10cm
14 Ring Dip
2 Rope Climb 4,5m

Every 10 minutes, for 50 minutes (5 sets)

Row 500 Meters
Run 400 Meters
6 Squat Cleans (100/70kg)
6 Muscle-Ups

If you’re not able to do round in 8 minutes, do scale load / reps.

3 rounds for time of:
10xring dips
20xkettlebell clean&jerks (16/24kg)
30xwalking lunge steps 15/20kg plate over head
40xknees to elbows
50 cal row

Max Effort
Work up to 1RM

3-4 rounds for quality and load:

-10 Kettlebell Snatch (moderate weight, left)
-5 Weighted pull-up, 5 Strict pull-ups and, 5 Kipping pull-up
(all three variations unbroken)
-10 Kettlebell Snatch ( moderate weight , right)

In weighted pull-up use dumbbell between your legs

5 x 8-12 Press with Dumbbells / Kettlebells

On the minute for 10 minutes

2x touch and go Squat cleans (Use 2/3 of 1RM squat clean) and rest of the time DU
Score = DU

4x power clean + front squat + hang power clean

No fails, quality!

12 min AMRAP for quality and minimum rest:

5 Jumping Squats (20/15 kg barbell)
10 Kettlebell Swings (32/24 kg)
15 Hollow Rocks

Unbroken sets!