4 Burpee over db
8 pullup
12 wallball
16 db snatch 22,5kg

perform 5 reps (min.) for each set. Try to increase weight or stick with something challenging.
Take from ground but if you have a rack that's fine too.

3RFT
400m Row

400m Run

My time 11.01

Shoulder press 5-3-1

0-5 mins build upto 110% of your clean 1rm

5-15 mins perform 5x3 clean pulls at 110% of 1rm

15-25 mins build upto a 1rm clean anyway

28-32 mins Emom
28-29 ME cleans
29-30 ME front squat
30-31 ME thrusters
31-32 ME C&J
*all at 70-80% of 1rm.

36-40 mins tabata core or mobility

AMRAP 10 min intervals of:
- 30 seconds burpees / sit-ups.
- 30 seconds rest.

5 x 2

15 cal assault bike
2 legless rope climb
5+5 kettlebell snatch @ 24kg

4 sets 5-5-3-1

9 min AMRAP

1 ring MU
5 burpeeta
10 abmat situps

3 min rest

9 min AMRAP

1 rope climb
12 toes to bars

Scale MU to 3-5 jumping MU + 5 parallette push ups