5 Rounds for time:
50 Double unders
10 STOH 70/45kg

3 rounds for time:
20 Push-ups
40 Double-unders
TC: 6 min

5 Rounds of:
30s KBS 36/28kg
30s sit-ups
1 min rest

For time:
10 Deadlifts 60/40kg
15 HSPU
10 DL 80/55kg
15 HSPU
10 DL 100/65kg
15 HSPU
10 DL 120/80kg
15 HSPU
10 DL 140/95kg
15 HSPU

5 Rounds for time:
10 Strict pull-ups
10 Ring push-ups
10 KB GTOH 2x24/16kg

TC: 20 minutes

Back squat 7 sets of 1. Climbing weight.

Front squat 6 x 5. One set every 4:00. As heavy as possible.

6 rounds, 4:00 minutes to complete:
10 Push press 60/40kg
10 Box jumps 30/24”
10 CTB pull-ups

For time:

10 Press
10 OHS
20 Push press
20 Ft. Squats
30 Push jerks
30 Back squats

Men: 50kg, women 35kg barbell

Metcon (time)

5 Rounds for time:
20 Toes to bar
20 Calories row
20 1-arm DB squats (10/10) 22,5/15kg

Timecap: 25 minutes

Accessory:
4 Rounds of
10+10 Sideplank with a twist
15 V-ups