For time

50 DU
5 toes 2 bar
40 DU
10 toes 2 bar
30 DU
15 toes 2 bar
20 DU
20 toes 2 bar
10 Du
25 toes 2 bar

Back squat

6x5

Result is lifted kilos.

SO 1:45

Complete as many reps as possible in 7 minutes of:
Lateral burpees over the barbell

Complete 4 rounds with quality, alternating movements:

8 reps tempo ring row (3 sec down, 3 sec hold on top) V3
8 reps double DB/KB press V3
8 reps bicep curl with barbell (3 sec down) V3
-rest 1 min between rounds

75 Wallball,
25 Pull-Up,
25 Burpee,
25 Power Clean (60/40kg)
25 Burpee,
25 Pull-Up,
75 Wallball

In 3 min
3 x clean & jerk (100/70 kg or 80 %)
Max reps rope climbing
2 min rest

In 3 min
2 x clean & jerk (110 kg/75 kg or 85 %)
Max reps rope climbing
2 min rest

In 3 min
1 x Clean & Jerk (120 kg /80kg or 95 %)
Max reps rope climbing

Result is the no. rope climbs, but note the kgs, too.

1) 3 Hang Power Snatch
2) 10-20 Wallball

5 Power Clean (40/30kg),
10 STOH,
15 Back Squat,
20 Lateral Jump over Bar,
25 Sit-Up,
30 Hang Power Clean,
35 Burpee

Find heavy triple Front Squat in 20 min.
-3-4 heavier sets

In teams of 4 complete the following;

10 rope climbs
1600m team run
200 burpee box jumps (100 female/100 male) 2 boxes
200 Pull ups ( 1 Athlete can work whilst two team members hang on bar and 1 athlete rests) Pull ups can be scaled to jumping but count as 1/2!
200 KB swings 24/16kg (100 F/100M) 2 KB's
800m run with KBs