OH squat 3x8 reps

Clean pull 4x8 reps

A,
Back Squat
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%
Final set is an AMRAP

B,
4 rounds, each round for time, of:
Row, 500 m
25 Wall Balls @9/6kg
Rest 2 mins between each round.
Goal: Sub 3 min/round

C,
3 rounds for quality of:
10 Rower Walk Outs
Plank Jack, 20 secs
10 Rower Pikes
Lateral Med Ball Toss, pick load, L 20 secs/R 20 secs
5 L/5 R Side Plank Reach Throughs
Slam Ball, pick load, 20 secs
Rest as needed between each set or cruise through.

On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Burpees Over Rower
12 Toes to Bar

*Score: Enter time it takes to complete each round. Overall score will be the slowest round. 

A: Weighted trap bar jumps 8x3
B: Power clean 3-3-3-2-1
C: leg press, Build up to heavy set rpe 8/9
D: Leg extensions 2set
E: Seated calf raises 2x15

12 MIN AMRAP

• 30 sec Erg
• 5 Front squats 50kg

4 rounds, each round for time (6 min rounds):
Run 400m
30 wall balls 14 lb, 10 ft
20 chest to bar pull-up
10 chest to overhead, 47 kg

Rest 0 secs between each round

1 Set:
Max Unbroken Strict Handstand Push-Ups

Alternate a&b
A)Benchx10-9-8-7-6-5-4-3-2-1
-build up
B)Strict pullupx2-10
-Timecap 30min

AMRAP 5

2-3-4-5-6..... BMU
6-8-10-12.. Pistols
20 Du´s