4 x 6 minute partner suffering stations

P1 burpees x 7
P2 wall sit

P1 box jumps x 10
P2 push presses

P1 slam all x 12
P2 flutter kicks

P1 bear crawls x 2
P2 farmers carry hold

Five sets of clean&jerk x 2 (do Clean+jerk, Clean+jerk).

12 rounds, 100lb heavy bag, 3 deadlifts, 6 Thrusters, 9 bar dips. Rounds 1-8 were EMOM but 9 on missed the minute. 13:35 to finish. Old school CF👍👍👍

5 sets/ 5 reps

5x5 (+2.5-5kg)

• 20/10 reps for time of:
Strict Ring Muscle Ups

5* power clean + 1pc + jerk

3 rounds of:

Back squat 4-3-2

1min rest between reps and 3 min rest between sets

Strength/skill
Rope Climbs - 2
Weighted Pushups - 5 ( have partner stack plate(s) on back)
3 rounds

For time
10 kb snatch w/s
15 wall ball
Stoplight run
3 rounds

Five rounds for time of:

• 20 GHD Sit-ups
• 15 ft Rope climb, legless, 3 ascents