3 Rounds for time:
500m row
12 Deadlifts @BW
21 Box jumps 20"

Bench press 8 sets of 4.

One set every 2:30.
Choose a challenging weight.

With partner for time:

1..2..3....10 Back squat
then immediately
10..9..8....1 Front squat.

*Choose a challenging weight. Weight for front squat must be lower than the weight for back squat. All sets should be done unbroken.

4 Rounds for time:
10 Power snatch 40/30kg
10 Box jump over
10 Burpees over bar

4 rounds of:

3 min AMRAP
5 Hang power clean 60/40kg
10 Weighted OH lunges 20/10kg
1 min rest

AMRAP in 10 min:
50 Pistols
25 Hang power cleans 80/50kg
100 Jumping lunges

For time:

100 DB. Snatches, alternating hands. 30/15kg
*5 Push-ups EMOM

For time:
100 Wallball shots 20/14lb
50 Calories row

21-15-9 reps for time:
KBS 32/24kg
Thruster 50/35kg
400m run after each round.
(TC: 18 min)

Accessory:
15 min pecs smashing with lacrosse ball

4 Rounds for time:
10 Push press 70/45kg
10 Box jumps 24/20”
10 Pull-ups
5 Box jumps 24/20”