10 minutes AMRAP:

• 200m run
• 12 KB swings
• 6 pull-ups
• 3 handstand push-ups

In teams of two:
3 x power cleans

Altername with partner after 3 reps, go fast.
Weighth should be approx. 60% of Clean 1RM

Bench press 2-3-5 x 3
Superset w 8 x banded face pulls
90 sec rest

21-15-9 reps of:

• toes to bar
• dumbbell squat cleans

Time cap: 8 minutes

15-12-9 reps of:

• power cleans 50/30 kg
• box jumps 24/20 inch

Time cap: 8 minutes

For Time:
800m Run
21-15-9
Deadlift 80/50
Box Jump 60/50
800m Run
12-9-6
Thruster 40/25
Later Bar Burpee
800m Run
5 RDS:
5 Pull-up
10 Push-up
15 Squat

For quality minimum rest:
-20 Kettlebell clean (with 2 kettlebells)
-25 GHD sit-ups
-50 cal Row
-25-GHD sit-ups
-20 Kettlebell clean (with 2 kettlebells)

AMRAP 15:
10 CTB Pull-up
20 WBS 9/6
50 DU

Keep a static handstand hold for 8min, every time you need to come down perform 30 double unders.

Record the total time.

200m Run
8 x Heavy Push Jerk
12 x Box Jump
4 Rounds, For Time