5 Rounds for time:

10 KBS 24/16kg
10 Back squats 40/30kg
10 CTB pull-ups

(2 Hi-pull + hang snatch) - Heaviest of the day in 15 minutes.

Tempo back squat 3 x 4. (3:1:X) AHAP.

Bent over row 4 x 10. Heavy, but absolutely no heaving

Metcon (reps)

AMRAP in 30 minutes of:

25 Toes to bar
25 HR Burpees
25 Box jumps 30/24”
25 Pistols, alt. legs.

Accessory:
A ) 5 sets of 20-30 1-arm banded pulls. Rest 60-90s between sets.

B ) 2 sets of 100 banded tricep push-down. Rest 60-90s between sets

Metcon (time)

10-20-30-40 reps for time of:
Hand release push-ups
Kettlebell clean 32/24kg

*30 Double unders after each round

Timecap: 12 minutes

Accessory:

5 Rounds of:
10 Bent over row
20 Calories moderate pace row.

Rest 45s between rounds

Build up to a heavy push press single.

With 5 sets, build up to heaviest possible set for:

7 Front squats + 13 Back squats

5:00 send-off

(Metcon, time)
5 Rounds for time:
10 OHS 60/40kg
50 DU’s

Timecap: 5 minutes

For time:
30 KBS
30 Push-ups
30 Sit-ups
30 Air squats
Run 400m
20 KBS
20 Push-ups
20 Sit-ups
20 Air squats
Run 400m
10 KBS
10 Push-ups
10 Sit-ups
10 Air squats
Run 400m

Timecap: 25 minutes.