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Front Squat 8-8-8 (speed: 41×0) @ 25kg
Rest 5 minutes

3-2-1-1-1 --> 45kg

EMOTM 20 minute (4 rounds)
1. minute dumbbell snatch
2. minute dumbbell front squat
3. minute kettlebell over burpee
4. minute kettlebell deadlift
5. minute rest

Pre-WOD
Find one rep max Bench Press

Option 1 - For Time
-20 Burpees
-200 meter Walking Lunges
-20 Burpees

Option 2-For Time
-400 meter Walking Lunges
-every minute do 4 Burpees

Post
-100 Ab Mat Sit Ups
or
-50 GHD Sit Ups

50-40-30-20-10

KB swings 20k

Dips

Ab mat sits

In 20 min,
20 KB Swings
10 Box Jumps
Max effort set of kipping/butterfly Pull Ups
*back to KB swings + Box Jumps after each set of pull ups

score is the total pull ups done

3 rounds
E90-120sec do sets 6-4-2 (60-80% 1RM)
Increase weights in every round as you feel
Concentrate on technique even when feeling fatigue.
Rest between rounds 90-120sec

Deadlift x 4

85lb Imported.

1000m row