Stop #1
10 min ladder
1 lap
Slamball Carry
Broad Jump

Stop #2
10 min ladder
Slam
Sprawl
Mountain Climb

Stop #3
4 min AMRAP
Slamball Clean

Run 200m
10 4/3″ deficit strict HSPU
Run 200m
8 4/3″ deficit strict HSPU
Run 200m
6 4/3″ deficit strict HSPU
Run 200m
4 4/3″ deficit strict HSPU
Run 200m
2 4/3″ deficit strict HSPU

1. High hang snatch: 3x1
2. Hang snatch: 3x1
3. Snatch: 3x1
4. Snatch x1 + OHS x2: x3

2 rounds:

20 x c2b / pull up
Rest 20s.
10 x c2b / pull up
Rest 20s.
20 x OHS (50/35kg)
Rest 20s.
10 x OHS

Rest 3 min

Then depending on your weaknesses choosw one of the following:

4a

4 rounds

50 cal row
Rest 2 min

4b

Death by HS walk

HS WALK 10' In minute 1
HS WALK 20' In minute 2

And so on until you fail to walk full distance within the minute..

BS: 5-3-1 (75, 85, 95%)

A. back squat @30X1; 1, 1, 1, [1,] [1]; rest 3mins last 2 sets tough

B. rear foot elevated split squat @30X0; build to an 8rm both legs rest as needed in as many sets as needed

C. 10 sets of 5 unbroken CTB for time

+

10mins Z1 AD

Notes:
– build per set push it on the last two sets if feeling it
– record DB weights and body weight
– record time
– flush out easy AD ride

EMOM 16min:

1.15 cal Row
2. 8m HS walking / Handstand + hand release x16

EMOM 10min:

Clean and Jerk x1
(Add weights every sets)

Turkish Get Ups 3x5/5, go up to a heavy 5RM