For time
15-12-9
Devil Thruster @2x22,5/15kg
21-15-9
V-sit up
63-45-27
Double under

Timecap 15 mins

EMOM 8
Thruster double from floor
- add weight every second set
- start around 70% effort

Basic Condition 80 minutes

Row 2k

30 double unders
7 + 7 DB Shoulder Press
5 Tall Clean, light

Ski 2k

8 + 6 CTB
14 Box Step Overs 2 x 22,5 / 2 x 15kg
8 + 8 Db Squat Snatch 22,5/15kg

Bike 4k

10 Strict Ring Dip
20 + 10 GHDSU

E2M for 16min
C&J x2 @moderate weight
+
3 rounds
In 2min:
250/200m Row
5 CTB
Amrap Thrusters @ light weight
2min rest between rounds

Warm Up - 2 Rounds of:

5 L/5 R World's Greatest Stretch
10 Scorpion Stretches
10 Step Down Box Jumps
5 Barbell Back Squats, 45/35 lbs / 20/15 kg
5 Barbell Front Squats
5 Barbell Overhead Squats

Workout Prep:

3 rounds for quality of:
3 Back Squats
3 Front Squats
3 Overhead Squats
5 Step Down Box Jumps

Each round build in weight to finish on your loading for the workout (rx = 135/95)

Conditioning - For time:
40 Back Squats, 135/95 lbs
40 Box Jumps, 24/20 in
30 Front Squats, 135/95 lbs
30 Box Jumps, 24/20 in
20 Overhead Squats, 135/95 lbs
20 Box Jumps, 24/20 in

15 min AMRAP:

10 Arnold Press, pick load
20 Rear Delt Flies, pick load
30 Bicep Curls, 45/35 lbs

Arnold Press- moderate weight
Rear Delt Flies- light weight
Bicep Curls- empty barbell

NOTE: Use two dumbbells for the Arnold press, two light dumbbells for rear delt flies, and an empty barbell for your bicep curls. Remember to keep the quality high and don't get caught up in the AMRAP.

A: Clean pull max. Then 4x4 @75% of clean pull max
B: Triple power snatch
C: Double power clean and jerk

3rounds:

12 GHD hip extension
6+6 s.a suitcase deadlift

Weighted chin ups
6, 4, 2, 4, 6
Max reps pull ups bodyweight
15

4 rounds, each round for time, of:

Row, 500/400 m
25 Wall Balls, 20/14 lbs
15 Pull-ups

Go every 4:30

Score is last round time, you can add the rest in comment section.