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4 Rounds, for total time

20/15 (cal) Row
20 Wall balls @(20/14lbs)
20 Deadlifts @ 70/47.5kg
20 Box jump overs 24/20″
20 Handstand push-ups

Rest 1-minute b/t rounds

Target time. < 24-minutes

Pacing. Push to a threshold pace you can sustain while keeping rest and transition time to a minimum. 2) Match your time as close as possible each round.

Strategy. Begin each round with a tough row pace you think you can repeat and still transition right to your wall ball. Set the goal of keeping the wall balls unbroken, then DL and HSPU in 1-3 sets (but it’s better to chip away at smaller sets if you’d need excessive rest for bigger ones).
Keep the box jump overs steady, where you can use the transition as your break before kicking right up for the HSPU.
You only get 1-minute of rest, so make sure to factor this in with your pacing (the point isn’t to go so fast on round 1 that each round then gets slower and slower).

Instructions. Set up equipment 2-3m apart to allow for easy transitions (this is your built in rest)

6 min on, 1 min off for 6 rounds:

A. 800 m run or ski for calories
B. 10 wall balls 9/6 kg
5 pull ups
20 double unders
C. 15/12 cal bike
10 SDLHP 30/20 kg
8 box jump overs (24”/20”)

Rotate stations for total 2 rounds per each.

Split jerk 1RM

Back squat 5-5-5-5-5
+
Clean pull 2-2-2-2

Snatch percentages
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85%

Clean & jerk percentages
2 reps @ 60%
2 reps @ 70%
1 rep @ 80%
1 rep @ 85%

Clean pulls percentages (of max clean)
2 reps @ 90%
2 reps @ 100%
1 rep @ 105%
1 rep @ 110%

Back squat
Build to a heavy 1 rep back squat at 8RPE then 3 back off sets at 80% of top single
3 reps x 3 sets

6x 4min Amrap, 2min rest between set
Alternate A&B (3x both)

A)
13/10 cal bike
20 plate ground to oh @20/15kg
20 jumping lunges
max reps v-ups

B)
13/10 cal bike
20 kbs @20/16kg
20 goblet squats @20/16kg
max reps abmat sit ups

3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)

A,
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x3 at 70% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x2 at 80% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM
Power Clean & Jerk 1x1 at 90% 1RM

Rest as needed between sets.

B,
5 rounds, 1 min per station, for max reps of:
Double Kettlebell Front Rack Carry 24/16kg
Toes-to-bar
Air Squat

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Double Kettlebell Front Rack Carry- 1 m = 1 rep

Complete in teams of 3.

One person starts at each exercise. Rotate through till each person has completed 5 full rounds of the workout.

Goal is max reps/distance as a team.

C,
4 rounds for quality of:
Hip Extension Hold, 45 secs
10 L/10 R Kettlebell Teapots, pick load
10 L/10 R Crossbody Deadlifts, pick load

3 min amrap
1-2-3-4-5 jne
Power clean
Thruster
Front squat
Push press
25/40kg

Rest 2min

3 min amrap
1-2-3-4-5 jne
Mave tempaus ote
Power snatch
Oh squat