5 Rounds:
Row 400m
15 - Thrusters (95/65)
15 - Pull Ups

For Time:
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 sets of abmat sit ups

*perform 60m sprint in between each set of sit ups

Lepo...... :-)

21-15-9
Deadlift 100kg/75kg
Ring dip

5 RFT
8 Strict TTB
8 DB Thrusters, 35/25
14 DB Walking Lunges, 35/25

For Time:
25-20-15-10-5 Thruster 40/25
50-40-30-20-10 DU

EMOMx14
Odd: 7 Dead Lifts, 70% of 3-rep
Even: 200m Run

Work up to a heavy 3-rep Deadlift

For Time:
25 TTB
100 DU
20 TTB
75 DU
15 TTB
50 DU