-warm up 10 mins
-5-4-3-2-1- thrusters- 115#

21-15-9 of:
*thrusters at 95#
burpees
box jumps 35" or so
run 400m after each round

*partner holds plank while other person does thrusters

5 min
10 Box Step-Overs
10 Push Press 40kg
30 Double-Unders

Following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Deadlifts 225/135
Handstand Push-ups
Rest 5 minutes
Then, following the pattern of 2-4-6-8, etc. reps, complete as many reps as possible in 7 minutes of:
Power Cleans 155/105
Pistol Squats

Max distance handstand walk in 3 min.

A. Find your C&J sundays 1RM (20 min)

B. EMOM 10
2 × C&J @75 kg (75% of A

C. Sled push 30 m / rest 30 sek
Put each time 10 kg more weight until you cannot do 30 m without stopping, includes the 15 m turn.

Back Squat 4x4 @83%

400m Run
30 Wall Balls 10kg
30 Box Jump Overs 24”
400m Run
21 KB Swings 32kg
12 C2B Pull Ups
400m Run
21KB Swings
12 C2B Pull Ups
400m Run
30 Wall Balls
30 Box Jump Overs

24min Every 3 minute on the 3 minute

7 Deadlift
3 MU
7 Deadlift
3 MU

• Deadlift 225lbs

10 Single Arm Snatches
Sled Drag
10 Rounds – Alternating with a Partner

27-21-15-9
TTB
Thruster, 42.5/30
Lateral Burpees
TC: 18