4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00

Three rounds for time of:
7 Deadlifts (100/75)
14 Toes to Bar
21 Wall Ball Shots (6/9)

Rest 5 minutes, and then…

Complete as many rounds and reps as possible in 6 minutes of:
30 Double-Unders
15 Burpees

For time:

• Run 400 meters
• 15 Clean and Jerks, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 400 meters
• 30 toes-to-bars
• Run 400 meters
• 45 wall-ball shots, 20 lbs/14 lbs ball
• Run 400 meters
• 45 Kettlebell swings, 1.5-pood/1 pood or 24 kg/16 kg
• Run 400 meters
• 30 ring dips
• Run 400 meters
• 15 Weighted lunges, 155 lbs/105 lbs or 70 kg/47,5 kg
• Run 400 meters

21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions

42,5/30 kg
1 OHS
2 thruster
3 push press
4 power clean
5 power snatch
6 SDHP
7 front squat
8 K2E
9 box jump
10 push up
11 burpee
12 KBS 32/24 kg

Every two minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90%

5 rds
40 High jumps
60 sec rest
400 m run
60 sec rest

In teams of three, with one person running 300 meters at all times, complete as many rounds and reps as possible in 30 minutes of:
10 Dumbbell Push Press
10 Box Jump Overs

Teams establish and maintain the running order throughout the workout. The two teammates completing the couplet alternate rounds so that only one person is working at a time.

24min EMOM (8 Rounds)

1) Wall Ball
2) Farmers Carry 2x24/16kg
3) Box Jumps 61/51cm

Score=reps + meters

EMOM 10:
Even: 12 WBS 9/6
Odd: 12 BJ 60/50