For time:
10-20-30-40-30-20-10 ft. UB hs walks

rest 5 -10 min

3 sets of Legless rope climb clusters
1.1.1 - 15 sec. rest b/n each climb
*3 min. rest between sets

5 rounds:
- 20/15 Cal bike
- 15/12 Cal row
- 12 Thrusters
- 6 Bar muscle ups

Rest 1:30 between rounds, and increase weight each round. Score is total time to finish
Thruster weight: 95/65 - 105/75 - 135/95 - 155/105 - 165/115

Deadlift
Every 2 Min x 5 sets
- 5/5 1 1/4 bulgarian split squat
- 5 Jump squats
- 3 Dead stop Deadlift

5,000m Row as:
- 1,000m @ 22 s/m
- 1,000m @ 26 s/m
- 1,000m @ 30 s/m
- 1,000m @ 26 s/m
- 1,000m @ 22 s/m

*don't worry about time, focus on hitting the s/m!

3 Rounds Not for time:
12 Bench Press @ bodyweight
9 Strict Chin ups - use a band if needed
9 Ring Dips

Rest 2:00 between sets

10 Rounds For Time:
3 Power Snatch @ 185/125
5 Ring MU (or 6 Toe To Bar if no RMU)
200m run / 500m bike

Front Squat
EMOM × 10 Min:
3 Front Squat @ 72-77%+

Pressing Jerk Balance
4 sets of 3 @ 35-40%
focus on getting your front foot out as far as you can as you punch yourself under the bar

Then

Jerk
Every 90 seconds × 7 sets
1 Push jerk + 1 Split Jerk @ 75%-80% of best Jerk

Metcon
3-4 rounds:
100m Farmers Carry
50ft Hand Over Hand Sled Pull @ Moderate Weight
10 Burpees Over the Wall
50ft Hand Over Hand Sled Pull
100m Sandbag Bear Hug Carry

Rest 2 Minbetween rounds

Seated Triceps Extension w/ DB 3 x ( 10 + 10 ) Rest 2:00

Chest Supported Dumbbell Row 4 x 10 Rest 2:00

Shoulder Press Behind Neck 4 x 8 Rest 2:00

One Arm DB Shoulder Press 4 x ( 6 + 6 ) Rest 2:00