For time

30 Deadlift (100kg/70kg)
30 Wall Ball (standard)
30 Toes to Bar
20 Box Jump Overs (20")
20 Burpees
500m Run

Scales ( 60% deadlift), High knee raise)

100 x DU
20 x pull-up
10 x GHD sit-up
75 x DU
20 x pull-up
10 x GHD sit-up
50 x DU
20 x pull-up
10 x GHD sit-up

6 min amrap, 6 high box jump, 12 push up, 18 KB swing

For time :
50 - 40 - 30 - 20 -10 reps

• sit-up
• burpees

One max set (Stop at 15 if you get there) of strict HSPU, 15 deep breaths, One max set (Stop at 15 if you get there) of strict HSPU, 15 deep breaths, One last max set (no limit)

20 x front squat 40kg
40 x push press 40kg
60 x deadlift 40kg

For quality, 3 rounds of:
* 1min rope climb
* 1min DU
* 1min wall climb
* 1min MU
* 1min hand stand

For time:
Run 200 metres
Rest 2 minutes
Run 400 metres
Rest 2 minutes
Run 800 metres
Rest 2 minutes
Run 1600 metres

Post total time.

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Clean: 205
Bench Press: 205
OHS: 165
TOTAL: 575

My actual 1RM for OHS is 185 but I was just too damn tired from the Clean and BP to do any more weight...
Advise: dont overdo the cleans! I think i did like 20 just trying to get more and more weight...

3 rounds of
3 min amrap 20 box over jumps
20 split jumps
then
1 min amrap ME power clean