For Quality:

EMOM 12 min
5-15 HSPU
30-50 DU
5-15 TTB

*

2 min rest

*

EMOM 6 min
5-15 CTB
10-20 Pistols, alternating

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Pick a number and do that every rounds. Break as needed.
Post rep amounts into comments.

3 rounds for max weight
10 stationary barbell overhead lunges, step forward
30 situps
10 stationary barbell overhead lunges, step back
1 min hover
rest 1 min
report weight used to comment
If barbell is too heavy use 10-15 kg plate.

Strength
Add weights per set

150 Cal Row
50 Box Jump Overs (24/20")
25 Clean and Jerks 50/35kg
5 Rope Climbs

Open. Gym 6:15-7:15

3 RFT:
10x squat clean 0,75xbw
20x ring dip
30x Wallball 12/9kg

10 rounds, each for time, of:

• 100-meter sprint
• Rest 90 seconds

Squat snatch 1rm of the day -15'

2 rounds:
21 OHS
21 ttb
21 power snatch
21 bar facing Burpees

1. 2x25
2. 3x20
3. 4x15
4. 5x12
5. 6x10
6. 8x8
7. 10x6

Rest as needed

60 situps
50 deadlift 60/40kg
40 walking lunges
30 thursters 30/20kg
20 push ups
10 burpees