2 rds:

Ring MU:
x6
Rest 60s.
x5
Rest 45s.
x4
Rest 30s.
x3
Rest 2min...

Amrap 12

• 10 bar facing burpes
• 2 Bear complex 60kg

Bs: 3-5x5 (72%)

Power clean + Hang squat clean + Split jerk: x5
50%, 55%, 60%, 65%, 70%

20 rounds for time of

• Swim 50 yards
• Rest 30 seconds

Deadlift rack pull 3x7

4 RFT:
25 Abmat SU
50m Sledge push (skillmill max)
100m KB Farmers carry 2 x 32/24kg
200m Row (max damper)

skill: pistol squat

Workout for quality (not for time but use max 25 min and main focus is in the movement quality)

Perform
21-18-15-12-9-6-3
Ring dip
Hollow rock
pistol squat, alt

1. (0-6min.)

AMRAP 6min:
9 cal Row
12 DB-Snatch (22.5/15kg)

1. (6-13min)

Find Front squat 3RM in 7min.

Rest 2min... (13-15)

1. (15-27min.)

AMRAP 12min:
15 T2B
15 DL (100/70kg)
15 WB (20/14lbs)

For Time:
21-15-9 of
Snatches 40/25kg
Box Jump Overs L/M
Toes to Bar