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

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.

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

5-4-3-2-1 Turkish get-up (alternative hands)
5-4-3-2-1 Skin the cat
6-6-6-6-6 L-pull-up

Finisher:
50 Band pull-aparts

20 min AMRAP:

• 1 x burpee
• 1 x kettlebell swing (32/24kg)
• 10 x double-under
• 2 x burpee
• 2 x kettlebell swing (32/24kg)
• 10 x double-under
• 3 x burpee
• 3 x kettlebell swing (32/24kg)
• 10x double-under
• 4, 4, 10 ...