Metcon:

15 min AMRAP: 15 pushups, 10 burpees, 15 DUs, 10 burpees, 15 situps

Reps completed: 300

Elements/Skills training: DU work..Did 50 unbroken for the first time. Did several 20-30-40 sets

AFAP
2' row (cal)
then
10 snatches @50/35
15 burpees over the bar
10 snatches @50/35
then
800m run with plate @15/10 on the back

Three or four rounds of:
7 Deadlift (heavy, neutral grip and no hook grip)
15 Weighted sit-up
20 Jumping alternative lunge (jump high)

This is not for time. Just do the work and go heavy.

AHAP

Use one of this:
- Deadball
- Medball
- Heavy Stone
- Atlas Stone

E2'
5*20"

3 rounds:

50 Double Unders
Run 200m backwards
30 medball cleans 20#
Run 400m backwards
30 box jumps 24"

@16kg each arm

Couplet of the two stations for a bunch of rounds to go heavish:
Perform the following sequence, unbroken: 3 DL, 4 HPC, 5 Thrusters
Follow with Ab Wheel roll outs in all three directions for 3-5 reps each side.

Squat Clean Thruster Ladder
Start at 95 lb x 3
Go up 5lb each set until 145.
Then 10 push press at 135,
15 push press at 110,
20 push press at 110.

The Greek Throwdown Q1
For time
Row 25 cal
12 C&J 40 kg
Row 25 cal
9 C&J 50 kg
Row 25 cal
6 C&J 60 kg
Time cap 10 min