3 Rounds:

3 Rope Ascents
400M Weighted Run

3 KM Run
3 Rounds of:
16KG Rock Clean over Shoulder Throw 10 Reps
16KG Rock Squat 10 Reps
Bar Push Ups 10 Reps
Bar Ring Row 10 Reps
Sit Ups 10 Reps
Leg Raisers 10 Reps

EMOM 25 swings for 40 minutes

then
5 stoplight sprints
stayed with in 5 seconds of each other or was faster

30 clean and jerks for time at 40kg (95#)

150 wall balls for time
7kg

1000m row

50 Thruster (20/15kg)

30 Pull-ups

20 Min AMRAP
10 Push press, (50/35kg)
10 KB Swings, (24/16kg)
10 Box jumps, (24/20 inch)

In 5jes up naar 120

5x5 120

6 Rds

6@ Manmakers 15#
6@ KB Swings 53
6@ Squats
6@ Box Jump
6@ Push Press 95#
6@ Pull Up

216 Reps

3 rounds
135# Bench to fail
Chin ups to fail
30 second rest

Total reps:
38, 19