With a constantly running clock spend 1 minute at each station:
- 30kg OHS
- Pushup to overhead with 16kg Kettlebell - pushup on the KB
- Rope slams
- Straight arm plank
- 8kg Medicine ball slams
- Rest

Clean 1-1-1, 90kg
D/L 1-1-1, 200kg
Strict press 1-1-1 70kg
Max weight, all exercises combined

20 Situps
15 Box Jumps
10 push ups

6 rounds + 5 pushups

20 min amrap:

20 thrusters 95#
20 pull ups
20 burpees

A) 3 sets unbroken box jumps 10-15
pistols 4-6
toe 2 bar 10-15

15/5/10 x 3

B) power snatch (85#)
2.2.2 x 6 sets
rest 10-15 sec between doubles
rest as needed between sets

C) 10 sets back squats 30X0
5 @ 60% (120#)
3 @ 75% (150)
1 @ 85% (170)
3 @ 80% (160)
3 @ 85% (170)
2 @ 90% (180)
7 @ 75% (150) <--- 4 sets

Morning trainer:
10 min @ 65-70% easy
6 sets of:
2 min @ 85-90%
2 min @ 50-55%
10 min @ 65-70%

Oly:
PCl/J
50/(4+4)x2 65/2+1 75/1+1 80/1+1 85/(1+1)x2
35-43-49-52-55

Sn Pull
85/5 95/3x3
45-55

Sn PP
40/6 60/4 70/3x3
32-40-45

at CFCV

Sn
50/4x2 65/3 75/2 80/1 85/1x3
25-32.5-33-37.5-40-43

FSq + J
50/4+4 60/3+3 70/2+2 75/2+1 80/2+1 85/(1+1)x2
34-41-48-51-55-58

225 pound Deadlift, 15 reps
5 Pull-ups
225 pound Deadift, 12 reps
10 Pull-ups
225 pound Deadlift, 9 reps
20Pull-ups
225 pound Deadlift, 6 reps
10 Pull-ups
225 pound Deadlift, 3 reps
5 Pull-ups

A) 4 min of:
1 clean (135#)
1 chest to bar pull up
2 cleans
2 chest to bar pull ups....and up 19 reps

rest 8 min

B) 4 min of:
same but at 105# 26 reps

rest 8 min

C) 12 min amrap:
250 m row
25 kb swings 1.5 pood
50 double unders (3 rounds + 250 m row)

Skill:
Weighted Ring Pushups (use weight vest or plates)
Renegade Rows
5x5

Circuit
1st Round - 30w/20r
2nd Round - 40w/20r
3rd Round - 50w/20r
4th Round - 60w/20r
Rower
Prowler
Swings
Slamball
Jump Rope