3 rounds of
500m Row
12 Deadlift (Body Weight)
21 Box Jump (24"/21")

21 cal ass bike
15 HSPU
5 bar MU
18 cal ass bike
15 HSPU
5 bar MU
15 cal
15 HSPU
5 MU
12 cal
15 HSPU
5 MU
9 cal
15 HSPU
5 MU

5 RFT :

5x Power clean
5x Front Squat
5x STOH
RX: 100x DU --> SC1:60xDU --> SC2:30xDU/100SU

TC: 15:00

RX : 70/50
SC1: 55/35
SC2: 30/20

Row 8-20cal
Air bike 8-20cal
Ski 8-20cal
Nose breath
10-15 rounds (40-60min)

AMRAP 30 MIN

5 DL (275#/195#)
13 Push ups
9 Box Jumps (24"/20")

I used 185# and did 12 rounds + 1 DL

For Time:

100 Push ups
40 Sit ups
30 Box Jumps (20")
20 Push ups
10 L-Pull ups
50 Burpees

Done towards the end of a 24 hour fast.

Mave 5*3 90kg
Pena 5*3 50kg

emom 25
8 rive 60kg
8 wb 20lb
12cal row
5m askelkyykky 15+15kg
15 du

In partners
1A: 10 mins to build upto a heavy complex of-
1 snatch balance
3 OHS

1B: in a 25 min TC perform
10 synchro burpees
100 pull ups
50 cal ski or row
100 press ups
50 cal ski or row
100 sit ups
50 cal ski or row
100 Air squats
10 synchro burpees

Wod: go hard and fast and break up sensibly to avoid long rest periods.

1 sumo dl pull 30kg
2 thrusters 30kg
3 push press 30kg
4 power cleans 30kg
5 power snatches 30kg
6 kbs 16kg
7 pull ups
8 knee to elbow
9 box jumps 30”
10 double unders
11 burpees
12 overhead walking lunge 10kg plate

DL 1-1-1-1-1 reps

205/275/325/325/305

I made a couple attempts at 330 butjust wasn't able to pull it. Need to work on my hook grip.