Row 10 cal
40 Air Squats
Row 20 cal
30 squats with 14lb med ball
Row 30 cal
20 Front Squats @ 60% of 1RM
Row 40 cal
10 Back Squats @ 60% of 1RM

In teams of 2, amrap 15:
5 HSPU
5 am. KBS, 32/24
5 FR-Lunges, e.s.
-> partner does Double-unders
Score is all reps!

3x3 (climbing / rest ~3min)

For time:

1 round of

• 150 double-unders
• 30 push presses, ½ body weight
• 6 legless rope climbs, 15 ft.

Then, 2 rounds of

• 75 double-unders
• 15 push presses, ½ body weight
• 3 legless rope climbs, 15 ft.

Then, 3 rounds of

• 50 double-unders
• 10 push presses, ½ body weight
• 2 legless rope climbs, 15 ft.

Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 93, 96, 99, 101, 101+

50 deadlifts
400m row
50 backsquats
400m run
50 Frontsquats
40cal bike
50 hang power clean
400m run

125 hrpu, 15 wall climbs, 100 push ups, 12 wall climbs, 75 diamonds, 9 wall climbs, 50 hand release chest slappers, 6 wall climbs, 25 3 point diamonds, 3 wall climbs.

5 rounds
AMRAP 3minutes, 1 minute rest
5 power cleans
7 push press
9 zero count burpees

Continuos rounds

Modified w hang power cleans

Deadlift 5rm
+
3 rounds:
30 sec double KB front rack Wall sit
8x shoulder press
30 sec sorenson hold
8x Evil wheel

Four x six