3@70%
3@80%
3@90% +

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
4 back squats on the 2:00 min x5

WRK(20)
:20 on :10 off :20 on :10 off x5-circuit
jump rope or double unders
hanging knee raise or toe to bar
dumbbell thrusters 35/20 or 50/35
push ups w/one second hold at the bottom or handstand push ups

Opt(12)
Superset
8 tricep kickbacks
21's (three pos curl)
X4

AMRAP in 14 minutes
15 Toes-to-Bars
10 Handstand Push-Ups
5 Devil presses @2x22,5/15kg

Floor press 5x8

Back squat 5x3

12min amrap:
15 cal c2 bike
5 clean&jerk 60kg

4min rest

12min time cap:
3rounds:
5 power snatch 60kg
5 deadlift 60kg
5+5m HS walk
Remainig time find 2rm TNG power snatch

4min rest

12min amrap:
2 rope climb
8 devils press 22,5kg

3@70%
3@80%
3@90% +

Crossbody Carry - 6:00 x Max 90 ft. sets - switch sides every 90 ft.

World's Greatest Stretch x 20-30s each pose

For time:

15-12-9-12-15
Squat Snatch 60/42,5kg
Bar over burpees
Wallball 30/20p

5000 m of:
Assault Bike @ max effort