5, 3, 1

Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%

Metcon (Time)
Get as far as possible in 35 min...

3 Rounds:
42 Wall Balls 20/14
30 T2B
18 Deadlifts 225/155

4 Rounds:
50 Push-ups
2 Rope Climbs

5 Rounds:
20 Cal, Assault Bike
30 Russian KBS 70/53

*No rest in between sections. In teams of 2. Only 1 person works at a time.

Power jerk, E2MOM

5 sets of 10 OHS

FOR TIME

3 Rounds
25 Deadlifts 100/65 kg
100 Double Unders

"Whitten"

5RFT
22 kb swing 32/24kg
22 box jumps 24/20
run 400m
22 burpees
22 wb 20/14p

Double KB Clean and Press
Ring Dips
Front squats
5 reps of everything for 5 rounds

Finisher:
Boston
7 deadlifts (225/155)
11 KB Snatches (53/35)
9 slurpees (slamball to burpee) 20/10
3 rounds

Thruster 1-1-1-1-1

PSKC KB Complex
Snatch-push press-clean-thruster-pushup

So you'll do a kb snatch, lower it to the rack, do a push press, then a clean and then a thruster. Set bell down and do a pushup...that's one rep. So one rep weak side, one rep strong side, then 2,3 etc...
We will ladder up and down
1-2-3-4-5-4-3-2-1 w/s
53/35

100 Double Unders
10 Ring Muscle-Ups
80 Double Unders
8 Ring Muscle-Ups
60 Double Unders
6 Ring Muscle-Ups
40 Double Unders
4 Ring Muscle-Ups
20 Double Unders
2 Ring Muscle-Ups