Thruster ladder
Lift every 2,5min
Reps 10-8-6-4-2

For time:

10 Legless Rope Climbs

TC 10

for 6 min
Every 30s
4 power clean + push jerk
@ 46/35

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

3 rounds with a partner
2:00 Cal Bike/Row/Ski
2:00 Power Cleans @ 60/43kg
2:00 Sit-ups (your choice of style today)
2:00 Goblet Squats @ 32/24kg
2:00 Ropeclimb

Goal: Split reps evenly. Long workout, so pace yourself!
Rx+: 80/55kg, 36/28kg KB

Extra:
Wall Sit: 3 x 30s on 30s off

Skill: gymnastics

Wod: 7 min ascending ladder
3-6-9-12-15.........
Deadlift@100/70
T2B

Wod: don't start off to fast on the low reps , remember this will get harder as you progress through it. Try to stay unbroken on T2B for as long as possible if these are your strengths if not break up from the start to avoid single when rep range increases.

Strength 8x1 back squat@95%1rm

Wod 4RFT
200m run
20 DBsnatch@22.5/15kg
20 Burpees

Wod: aim to stay consistent with pace and keep moving , limit rest breaks.

Skill: RMU

Wod: 10 min Emom
Eve: 10 Thrusters@45/32.5
Odd: 10 T2B

Wod:- 32 min EMOM(8rds)

1: 200m run
2: 12 Power snatch@40/30
3: 200m run
4: 12 T2B

Wod: keep consistent on run, aim to go unbroken on snatch and t2b for as long as possible.

Afterwards cool down(quad smash and stretch)

Skill:- Strict RMU

Wod 30 Muscle ups for time

Wod: any type of MU is allowed , ring or bar , strict or Kipping. Time to test these out!