5 push presses (42,5/60 kg)
3 L pull-ups

Warm-up:

3x
15/12 Calories row
10 Medball bearhug squat jumps
10 Snatch grip sotts press behind the neck
10 Overhead squats
:20s Paralletts supported L-sit

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“Bamboo overhead squats”, 3 x 8 - light to moderate weight

Overhead squats

5 x 8 Overhead squat @ moderate weight

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Metcon

5 Rounds for time:
25/20 Calories row
30 Back rack weighted lunge steps 30/20kg

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Core:
3x
1:00 min plank hold
15+15m 1-Arm suitcase carry

Bonus:
4 x 20 Banded pull-ups
4 x 20 Banded tricep push down
4 x 12 Reverse hyper

Warm-up:

3x
15/12 Calories erg
5 Strict chin-ups
10 Push-ups
15 Air squats
Then
3x
5 Deadlifts
5 Power cleans
5 Push jerks with pause at catch

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Clean and jerk

Every minute on the minute for 12:00 minutes:
2 x (power clean and power jerk) @ 65% (of clean and jerk 1 rep max)

Deadlifts
20 x 1, lift every :30s. @ 67%

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Metcon:

Every minute on the minutes for 40:00 minutes of:
1) 14/11 Calories row
2) 12/9 Calories ski
3) 1 Round of Cindy
4) Rest

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Bonus:

5 x 10 Banded chest to bar pull-ups
Accumulate 70 back extensions on GHD

Core:

5 x 30m Sandbag bearhug carry

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EMOM 10
10 wall-ball cleans 15kg./9kg.
10 push-ups

2) Baby KONG
3 rounds
1 deadlift 160kg/105kg
2 Muscle ups
3 cleans 95kg/55kg
4 HSPU
If you are feeling strong you can do KING KONG
then weights are deadlift 203kg/147kg
clean 114kg/70kg

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