FOR TIME:
500 METRES ROW
9 ROUNDS
8 DEADLIFT
7 HPC
6 FRONT SQUAT
5 STOH

Deadlift
5-3-3-1

Bench Press
5-3-3-1

Indoor cycling.

Max rounds in 20 minutes
Air squats- 15reps
Push-ups- 10reps
Pull-ups- 5reps

Fitness

4RFT:
18-12-9-6
18 Wallballs 6/4kg

Competitors

4RFT:
18-12-9-6 T2B*
18 Wallballs 9/6kg
*Rep scheme is designed so you can go unbroken with no transitions. Go hard and hold on.

For time:
With a partner, "you go - I go style
5 Clean and Jerks 50kg/35kg
4 Clean and Jerks 60kg/40kg
3 Clean and Jerks 70kg/45kg
2 Clean and Jerks 75kg/47,5kg
1 Clean and Jerk 80kg/50kg

10min EMOM 5x Thruster

75 ghd su

3 rds for time:
30 wall ball
20 burbee
15 power clean 135/95
10 bar mu ( scale reps down if needed)
Right after metcon you have 7 min time to find max Snatch

3RFT
10 pull ups
20 back squats 70/50

Stab:5x12 L sits