Choose one of the following:
Swim: 500 TT
Bike: 25M TT
Run: 5k @ last weeks 10M TT pace

20 min amrap
5 sumo deadlift high pull 24 kg KB
10 push ups
15 air squat

Try to hit emom-style

For time
2 rounds
250m row+3 power clean 70kg
500m row+5 power clean 70kg
750m row+7 power clean 70kg
Rest 1:1

150 min
Warm up for 20 min
1.GS
A. HSW for 15 min
- 15 m.
B. BMU for 10 min
- 10 x 1
C. Bfly for 15 min
- 6 6 6 6 6 6 7 5 = 55 reps

2.WL
A. Power jerk + Split jerk
1+1 up to 75% effort

3.Conditioning
A. Every 4 minutes for 4 rounds:
14 cal Assault bike
- ALL OUT!
Times: 19 19 18 19 s.

4.Accessory
A. 3 rounds:
5+5 World's greatest stretch
8 Supinated lateral raise
10+10 Banded hamstring stretch
15s Passive hang

On The 2:00 x 8 Rounds:

250m Row
Strict HSP

Round 1: 4 Strict HSPU
Round 2: 6 Strict HSPU
Round 3: 8 Strict HSPU
Round 4: 10 Strict HSPU
Round 5: 12 Strict HSPU
Round 6: 14 Strict HSPU
Round 7: Max. Strict HSPU
Round 8: Max Strict HSPU

10 RFT

• 3 Clean and jerk 2x24kg kettlebells
• 9 Pullups
• 15 GHD Situps
• 9 Burpees

4 rounds for time:

400 m run
7 d-ball cleans

Run
2.59 mi
Duration 0:29:50
Calories Burned 306
Average Pace 11:32 / mi
Average Speed 5.20 mph
Elevation Climb 125 ft

15 min AMRAP:
8 Toes to bar
16 Kettlebell swing 16kg
10 cal Airbike

A:
Halt power snatch – power snatch – snatch complex 3x2 @max with good form
B:
Slow motion clean pull – power clean @80% of power clean
C:
Back squat triples T:43x2 @75%