2 rounds
10+10m 1 arm KB/DB oh lunge walking (Left 10m + Right 10m)
focus on good balance and quality of movement
10-15 hardened ring row
rest 2-3 min and repeat

Renegade man makers 1-2-3-4-5 reps .
Alternating time with partner or 3 person team.
Push up + 1 arm db row's + power clean + push press = 1 rep.
You need 2 dumbbells to do this.

Every 2 min for 10 minutes (5 sets)
5 reps @60-80% of 1rm.
Starting at 60% and go up on weight as much as you can, keeping your lift technique in good shape.

In 15 minutes find your overhead squat one rep max

Clean Pull

4 x 3 @ 50 - 60% Of Deadlift

EMOM15

 1. db hang clean and jerk 35/25 lbs
 2. db box over step
 3. rest

chipper for time

60/45 cal row
5 wall climb
40 db snatch 45/35 lbs
3 wall climb
20 pull up
1 wall climb

tc 12 min

4 rounds for quality and minimum rest:

• 1 min max time L-sit/L-hang and every other round max reps hip extensions
• 2 min AMRAP: 8 burpees, 8 kettlebell swings (32/24kg)
• 1 min rest

3x1000m
1:1 rest

AMRAP12

4 t2b
8 db clean 35/25lbs
16 bodyweight walking lunge