5 x 3

1000m row - 3:39
Back Squats - 3x185, 3x215, 3x245, 3x275, 3x305, 2x325, 2x345, 1x355
EMOM Hang Cleans - 185lbs - 1, 2, 3, 4,...... finished round 7 and did 5 of round 8
1Rnd - 500m row, 50 Dubs, 400, 40, 300, 30, 200, 20, 100, 10

1 minute body length broad jumps
1 minute rope climbs
1 minute pistols
1 minute knees to elbows
1 minute burpees
1 minute rest

3 rounds

9 RFT

10 Double DB C&J 22,5/15

10 Box Jumps Over

10 Sit Up with MB 9/6

Wendler 3-3-3

Choose ONE of the following sports:
Swim 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
Bike 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
Run 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on
Row 4:00 on, 4:00 off, 4:00 on 3:00 off, 4:00 on, 2:00 off, 4:00 on, 1:00 off, 4:00 on

Choose ONE of the following sports:
Swim 30min TT
Bike 30min TT
Run 12min TT
Row 8min TT

teams of 4

amrap 24′

30 double unders
15 power cleans 40/30

first 12′ A+B second 12′ C+D

then 10′
to establish 2 RM Front squat (A+B+C+D)

21 15 9
Deadlifts (225)
Slam ball (20)

-2:10

Front Squat

6 x 2 @ 80%