Deadlift
5x5r @ 2 reps in the tank
Rest as needed.

In team da 2
1.6km run together
20 rounds of Cindy ( one each)
1.6km run together

3 rft
36 cal bike erg
24 ttb
12 push jerk 70kg

For time
15-15-30
12-12-24
9-9-18
6-6-12
Hspu
Burpees
Deadlift 70kg

For time
2 rounds
90 cal bike erg
70 wall ball da 12kg target 2.5m
50 power snatch 35kg
30 burpees box jump 60cm

For time
3 rounds
15 power clean 52 5kg
12 thrusters
9 bar facing burpees
Directly to
3 rounds
15 power clean 42.5kg
12 thrusters
9 bar facing burpees

A,
Power Snatch + Snatch + Overhead Squat 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg

Rest 2 mins between each round.

Goal: Sub 3 min/round

C,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs

Rest as needed between each set or cruise through.

Every 90 seconds for 7 rounds:

Snatch/power snatch (heavyish)

VX7A

4 rounds for time:

12 cal Echo bike
20 db snatches / db power cleans
20 m double db walking lunges

VX7A

EMOM 32 min:

1) 10 front squats
2) 8 d-ball cleans
3) 17 cal row / ab / ski
4) rest

VX7A