3 rounds
75 DU
500/400m Row
25 Ball slams

3 rounds

3 rope climb
6 db push press
9 push ups
12 db snatches

Then

30 ghd sit ups
30abmat situps
30 hollow rocks

A,
Hang Clean & Jerk 2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
5 rounds, each round for time, of:
8 Dumbbell Renegade Rows @22,5/15kg
8 L/8 R Dumbbell Box Step-ups
8 L/8 R Single Arm Dumbbell Push Press
Run, 200 m

Rest 1:30 between each round.

Goal: sub 5 mins/round

When completing the box step-ups do all 8 on one leg, then all 8 on the other. Box height should have you set up with your hip crease below your knee. For the single arm push press hold BOTH dumbbells. While the left arm holds the front rack, right arm completes 8 reps, then switch.

C,
For quality:
50 Knees-to-elbows

Every time you break complete:
Handstand Hold, 20 secs

Handstand Holds- freestanding if possible

Complete in as few sets as possible.

1-3 rope climbs
60s DU practice
1-3 HSPU

3 Rounds, showing increase in pace each round:
(record split times)

15cals row
10 kb snatch 24kg (R)
15cals airbike
10 kb snatch 24kg (L)

Choose between Mary or Cindy

Partner WOD
800m partner run
42 DL 80/60 kg
42 Bro burpees
400m partner run
30 DL 80/60kg
30 Bro burpees
200m partner run
18 DL 80/60kg
18 Bro burpees
Split DL reps as you see fit

Clean pull reps 5 4 3 2 1 increase weights go To 110% on clean max

A: 8min emom
Odd: 3x seated box jumps
Even: 3x Band assisted squat jumps
B:Deadlift 5x5
C1: Strict chin ups 3x8
C2: SL Standing hamstring curls 3x8
D: 4rft
250m Row
20 unbroken rkb swing @24kg
15 unbroken push ups

Deadlift 5x6 @ 50-60-70-77-82