30 burpee-mu
Cap 7 min

Work up to a heavy Snatch Balance

For time:

100-80-60-40-20 DU
50-40-30-20-10 Thrusters @ 20/15kg

A.
Back squat or Box Squat 8-6-4-4-4-3-3-3 (50% to 80%)
Don't go too heavy!

B.
Every 3 minutes, for 3 rounds:
Weighted box step ups x 20 (use bar)

C.
Four sets of:
500m ski
20 sit ups
Rest 1 min

3 rounds for quality
2 skin the cats
10 ring push ups
5+5 shrimp squats

For lowest reps in 29min
Tabata Row
rest 1min
Tabata Squat
rest 1min
Tabata Pullups
rest 1min
Tabata Pushups
rest 1min
Tabata Situps
rest 1min
Tabata Box Jumps

Tabata score for each movement is the lowest number of reps performed in any of the intervals

AMRAP (As Many Rounds As Possible)
in 15 minutes of
7 Push presses 60/40kg
10 Overhead Squats 60/40kg
20 V-Ups

1. Warm-up
50 Box Step Ups w/ 35/20lb Dumbbells

2. Strength
Back Squat 3×5 @70-80%

3 Rounds For Time:

Row 500m
30 GHD Sit Ups
Rest :90

1. Warm-up

3 Slow Rounds:
2 Rope Climbs
25 Hip Extensions
Then
25 Narrow Grip OHS w/ empty bar

2. Strength
Squat Clean 5×3
Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s