600m run
21 deadlifts
21 box jumps
21 wall ball @9/6kg
3 rope climbs

400m run
15 deadlifts
15 box jumps
15 wall ball @9/6kg
2 rope climps

600m run
9 deadlifts
9 box jumps
9 wall ball @9/6kg
1 robe climp

Deadlift ~50-55%

TC: 40min

Shoulder Press, Behind Neck. SN Grip

4 x 5

20 Sec Banded Pull Apart Hold Between Sets.

Go Every 3:00

EMOM’9
1. 12 T2B (unbroken)
2. 40 sec sandbag hold 65kg
3. 40 DU

EMOM’15
10 Deadlift 50%

4 rounds EMOM
10 press
10 push up
10 OHS

Deadlift on a plate 3x5 reps

Every 2:30 x 4 Sets:
1 Unbroken Set

3x8min AMRAP, 2min rest
between (A+B+C)

A:
50/40cal Row
6 D-Ball Ground to Shoulder
10m Handstand Walk

B:
400m Run
20 DB Thruster @22,5/15kg
15 C2B

C:
15/12cal Ski Erg
16 DB Snatch
2 Rope Climb

Overall RPE 4

A: Snatch pull+ Power snatch+ hang power Snatch
B: Hip power clean+ hip squat clean
C: Double split jerk from rack up to heavy

2km row
80 burbee boxjump
1km run