50%/1RM thruster x 60

Thruster 5 x 1

5 rounds for time:
* 10 wall ball 9 kg
* 10 body row
* 10 push-up
* 1 rope climb

EMOMx12:
2 Clean and Jerk – start with 75# under your 1RM and add 5-10# every minute.

For Time:
30 Burpee
30 Pull-up
30 Thruster 40Kg
30 Double Under
30 KBS 24Kg
30 Wall Ball 9Kg
30 Box Jump 60cm
30 GHDSU

Deadlift 1x10 70%, 1x15 65%, 1x20 60%

EMOM for 12 min
3 squat cleans

For time:

• 1000 m row
• 50 thrusters with a barbell
• 30 kettlebell swings

Five rounds for time of:
20 Kg barbell Overhead walking lunges, 15mt
21 Burpees

Row 1500m
21-15-9-15-21 box jump, wall ball
200 DU