Buy in:
800 m run or 50/40 cal ski

“Jonesworthy”
6 rounds for time of:
Squats 80-64-50-32-16-8 reps
KB swings 40-32-25-16-8-4 reps 24/16 kg
Pull ups 20-16-12-8-4-2 reps

Cash out:
800 m run or 50/40 cal ski

“Christine”
3 rounds for time:
500m Row
12 Deadlifts (bodyweight)
21 Box jumps

Amrap 18
Cash in 2000m row
In the time remaining
2 power snatch 50kg
4 ohs
8 box jump over 60cm

On the 5:00 x 5 rounds
12 cal bike erg
400 m run
12 ttb

5rft:
10x Push press 35/25kg
250/200m Row
10x OHS 35/25kg
200m Running

12min EMOM
3 Deadlift
2 Hang power clean
1 Jerk
Focus on technique and steady pace.

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