*30 c&j 60 kg
*2000 m row
*10 rope climb
*2000 m row
100 burpee

1 rope climb
2 box jumps
3 hspu
4 Thrusters 40kg
5 burpees
6 knee to elbow
7 kB swing
8 DU
9 ring dips
10 pull ups
11 push ups
12 gtoh

Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

Every 10min for 5 rds:
30 box jump
30/26 cal row
20 burbee
15 stoh 135/95 lbs
40m sled push ( heavyish, move whole time)
Time cap for each intervall is 6min.

8x
Every 150s 3 squat cleans

10 each of:
Hand release
Clapping
Diamond
Wide
Mountain climber
Wide
Diamond
Clapping
Hand release
Your choice of type (I did mountain climbers)

8-1 Challenge, burpees/kettlebell swings (12kg for lads/6 for ladies)/squats to step. Used 24kg kettlebell instead of 12 kg. Heart rate jacked to 201💓. 4:51.

3 reps bench emom

B. Each part for time
25 toes to bars
50 double unders
15 clean and jerks @ 60%

REST 3 minutes

25 handstand push ups
50 double unders
13 clean and jerks @ 70%

REST 3 minutes

25 wall balls
50 Double unders
11 clean and jerks @ 75%

REST 3 minutes

25 chest to bar pull ups
50 double unders
9 clean and jerks @ 80%

REST 3 minutes

25 bar facing burpees
50 double unders
7 clean and jerks @ 85%

• Clean - 75% x 3, 80% x 2 x 4 (#190/#200)

• Jerk Behind Neck - 75% x 2, 80% x 2 x 4 (#175/#190)

• Snatch Pull - 100% (of snatch) x 3 x 4 (#205)

• Back Squat - 70% x 2 x 5 (#230)