A: Strict Hspu 4set
B: Thruster 1rm
C: For time
21-15-9
Burpees
Alternating Kb snatch@16kg
Start every round with 1000m bike@2kph

3 rounds: 3-2-1 with 90sec rest
between sets and 3min rest
between rounds.

Back squat 3 RM, then 3x3 @ 90%

Then 9-12x Single.. Lift every
60-90sec @80-90% of 1RM. All
sets across (same loading).

5 RNDS

600m run
8 OHS
10 Chest to Bar Pull up

Bench Press

2 x 5
2 x 3
2 x 1

7 Ring Rows Between Sets.

Go Every 3:00

AMRAP 12

Buy-In Run 800m
....into
10 Push Ups
5 Toes To Rings
30 Lunge

Find heavy of the day in 15min
(RPE 4+ to 5)

Treeni 2
Warm Up
3 min cardio
2 min jump rope
1 min burpees
15 ring row
15 walking lunges
15 kb swings

then start training for renegade man makers

Strenght
5 sets : Renegade Man Maker x 5 reps
rest 1.5-2 min bwn sets
Push Up + DB row for both hands + power clean + push press

Partner Metcon
20 min AMRAP
30/24 Calories Machine
12-16 single arm devils press
24-32 front rack lunge walking steps (can use 1-2 db on shoulder)
24-32 Kipping pull ups / Hardened Ring Row
24-32 front rack lunge walking steps
75 double unders / 150 single unders
split reps anyhow
you go i go.