4 rounds for quality

L1:
10 push-ups
5 wall climbs
50 sec press with stick (alternating front and behind the neck)

L2:
5 Strict HSPU
10 m HS walk
50 sec press with stick
(alternating front and behind the neck)

TC: 12 minutes

1) row, assault, ski..
2) AMRAP rope climb
3) rest

15 Air Squat,
15 KBS

5 rounds for time of:
Run 800 meters/row 1 km
30 GHD sit-ups
30 hip extensions

Scaled to 5 rounds of

Run 600 m / row 800 m
30 abmat situps
30 superman rocks

Thruster AMRAP 3 min
40/30KG

Get as many reps as possible

Press and Weighted Pull-Up
5-5-5-5-5
(first set of presses then pull-ups and then rest 2-3min)

10 min AMRAP:
3 Burpee
6 KBS (32/24kg)
9 Squat
12 Sit-Up

C&J 1RM
+
SNATCH 1 RM

= TOTAL WEIGHT IS YOUR SCORE!

( Post your bodyweight in the comments if youl like)

18 Back squats 50%
Max reps Dead hang chest-to-bar
15 Back squats
Max reps Kipping chest-to-bar
12 Back squats
Max reps Dead hang pull-up
9 Back squats
Max reps Kipping pull-up
6 Back squats
50m OH weighted Lunge [35/25kg]
Rules: Back squat sets must go unbroken, rest as needed before squatting. After squatting you must grab the bar within 20 s.

On the minute for 15 minutes:

• 1 snatch (up to 75% of 1RM)
• 3 box jumps

This one is for quality. No fails!