Five sets of threes.

4rounds of quality.
10reps strict shoulder press 40kg
5reps box jumps 30"
30sec rest

For time, 150 hrpu, 25 squats, 80 yard 30kg dumbbells farmers carry, 125 hrpu, 25 squats, 80 yard farmers carry, 100 hrpu, 25 squats, 80 yard farmers carry, 75 hrpu, 25 squats, 80 yard farmers carry, 50 hrpu, 25 squats, 80 yard farmers carry, 25 hrpu, 25 squats, 80 yard farmers carry. 36:55

3x2 reps

7x7x7 20x22x22 kg

Tabata Deadlift
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Rest 2 mins between each

50 Amrap, rep for round x 3 triplet of wall climbs, 95lb thrusters and pull ups. 5 Burpees between every exercise change and every broken or paused set. So 3/5/3/5/3/5 then 6/5/6/5/6/5 and so on, with additional 5s for any pause or broken set.
Completed round 6 (18s) and broke for the wall climbs for the 12s, 15s and 2x for the 18s.

A. Hang Power Snatch 4 x 3
60% 60% 65% 65%

B. Push Press 6
90% 95% 95%
Supine Bent Grip Over 6
Repeat 3 times
C. Pull ups 6
Incline DB Bench Press 6
Repeat 3 times
D. Seated Military DB Press – 6
Lateral Raise 10
Lying Side Raise 6 each
Repeat 3 times

Metcon 21-15-9
Hand Stand Push up
Ring Dips
Push ups

A. Snatch Grip Pulls 5 x 4
80% 85% 90% 95% 95%

B. 4 x 8 BS 1 1/4
55% 60% 65% 65%

C. Sinlge Leg Romanien DL 8 each side 20%
DB Bulgarian Split Squat 8 each side
Gluten Ham raise 6
Repeat 3 times

Metcon 21 - 15 - 9
KB Swings
Goblet Squats
ALT Lunge Jumps

A. 10 times each side – Band rotation low to high
20 Reverse V-ups
10 times each side – Band rotation high to low
Repeat 3 times

B. 10 Strist T2B
15 Weighted sit ups
45 sec Side Plank
Repeat 3 times

C. 10 each side Landmine Rotational Punch
20 leg lifts
8 each side Landmine bar toss
Repeat 3 times
D. Cardio session 45 min