For time:
21 db thruster 45/25lbs
500m row
15 db thruster
400m run
9 db thruster
30 box jump over

Tc 12min

5 Sets x Every 4:00

5 Ring Dips
5 Weighted Pull-Ups

3 Rounds of
20 DB Snatches 22,5/15kg
30 Wall Balls
60 Double Unders

Bench press 6x6

Do one set every 3:30.
Choose a challenging weight and stick to it.

For Time:
50 - 40 - 30 - 20 - 10
Med-Ball Cleans
Burpees
- Athlete chooses load

Complete as many rounds and reps as possible in 14 minutes of:

7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 9kg to 10 feet, Women use 6kg ball to 9 feet.

4 x 3 back squat
- leave 1-2 reps in the tank
- rest 3-4 min btw sets

Deadlift 6-4-3-6-4-3
- aim for same weights as last week.

3-4 rounds for quality:
6-10 good morning/ 6-10 + 6-10 single leg ghd back extensions
3-5 strict t2b/ max L-hang
15-20 russian twist

1st @ 40%
2nd @ 50%
3rd @ 60%