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

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!

Strict Ring Dips 3xME (rest 2min)

2 RFT:
75 Air Squats
50 Push-ups
25 Toes to Bar
800m Run / 3 x Stairs

• 25:00 Cap

Weighted pull up, 5 x 3, overhand grip