5km pack walk 15kg pack

2 rounds:

60 squats
50 sit-ups
40 1 legged get-ups (20/20)
30 dumbbell push presses (9kg each)
20 burpees
10 push ups

4 x 10 box jumps 24 inch
3 x 5 toes to bar

For Time:

1,000 Meter Row
50 Thrusters 45/35
30 Pull Ups

1000 meter row
Thruster 10kg (50 reps)
Pull-ups (30 reps) black/purple

Front Squat
5 x 52.5k
5 x 57.5k
5x 60k
5 x 65k
4 x 67.5k

then
50 Front squats 30k
30 One legged squats
800m carrying 45k

then

100 situps
100 back extensions

Bench Press

3x5 @ 225#

5 x 30sec hollow body
2 x 10 push-ups
20 burpees
10 ring dips

False grip practice

AFAP (As Fast As Possible)
30-25-20-15-10-5
Thrusters @25kg
5-10-15-20-25-30
Burpees

DT
5 RFT:

-12 Dead Lifts (155/110)
- 9 Hang Cleans
- 6 Push Press