10 min each, until 60 min tc
Keep it under 130bpm

4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 155/105

1min Rest

The HPC were great but those ring pull-ups kicked my ass I only got 25.

hang snatch pull

5 x 5 , 100-110%

3 RFT
10 Dead Lift (RX1-275/185# RX2-225/155#))
50 II Unders (1:1)
10 HSPU
50 II Unders

Post
3min Total Plank
1min Total L-Sit

2 min sjip

2 RNFT (not for time)
16 kb swings 50%
12 WB
8 push-ups
4 pull-ups

2 min assault bike

2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace

Strength:
5-5-5-5-5 Back Squats 85kgs
5-5-5-5-5 Front Squats 80kgs
5-5-3-3-2 Push Press 40kgs, 45,50,55,60

Metcon:
4 rounds
3 Hang Power Clean 60kgs
10 Single arm dumbell snatch (20kgs)
14 Pistols

Skill:
L-sit Muscle Ups

Sports:
Football

3 rounds:

30 pull-ups
30 box jumps
30 sit-ups

Bench press
4x7 @ 55

In teams of 2
30 min running clock

1600m Run (200m intervals)
2000m Row (200m intervals)
1600m Run (200m intervals)

Immediately into

30 Clusters @40kg
30 Clusters @50kg
30 Clusters @60kg
Max reps @70kg