5 rounds
20 KB Swing 24kg
20 Burpee (jump over KB)

3-3-3-1-1 of overhead squat

3 rnds for quality of:

-30 ghd sit-ups
-30 back extensions
-30 push- ups

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

50m Sled push (go heavy and go fast)

Amrap 10
5 strict pull ups
10 honest push up
15 full squats

For Time:

Bench Press x 20 reps @ bodyweight
Deadlift x 20 @ bodyweight
50 jumps over 10″ object

Bench Press x 15 reps @ bodyweight
Deadlift x 15 @ bodyweight
40 jumps over 10″ object

Bench Press x 10 reps @ bodyweight
Deadlift x 10 @ bodyweight
30 jumps over 10″ object

Then:

8 Rounds: 1 min sprint / 1 min rest

Work up to 1RM

Heavy Pullups:
5 x ME 6 Stones on 90s Rest
Alternate with ME HSPU

Then Run 1 Mile. Then:

3 Rounds
2 HSPU
10 Pullups
15 Situps

5 rounds

10 dl 70/40 kg
10 push ups
3 power clean 70/40 kg