6 Rounds not for time:
500/400m Row
10 Strict T2B
100m Double KB OH carry 2x16/12kg
10 Box jumps 60/50cm

Cement Mixer
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar

Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups
Athlete’s choice of Parallettes or Plates

Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

Conditioning
For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

A:3min row for cal
2min rest
3min amrap
12 DU
6 Burpees
6 TTB
2min rest
3min row for cal
2min rest
3min amrap
12 DU
6 Burpees
6 TTB
2min rest
3min row for cal

AMRAP 15
13 HSPU
8 Squat clean 60/50/42,5/40

EMOM 20
min 1-10 alternating 60 sec btw. hang on rope&pistols
min 11-20 hang on pull up bar & v-ups

6 Rounds For Time:
400m Run
21 KB Swings (24\16kg)
12 Pullups

Skill: RMU drills

Wod: "Elizabeth"
21-15-9
Sq clean@60/40
Ring dips

Wod: go hard and fast on cleans but break ring dips up to avoid burning out.