"Foot Locker"
5 Rounds:
15 toes to bar
15 wall balls (30/20)

Directly into...

5 Rounds:
15 power snatches (75/55)
15 overhead squats (75/55)

Kilos:
wallball 13/9
barbell 34/25

For time: (split up however you like)

30 Partner Burpees(one holds a plank while the other does a burpee and jumps over)
100 Wall Balls(20,14)
100 Pull-ups
200 Double Unders(300 singles)
10 x Rope Climbs

Then immediately start:

4 rounds:
15 Thrusters(45,35)
15 Kettlebell Swings(53,35)
15 Box Jumps(24,20)

4 min EMOM 5 x thruster 30 kg,40 kg,50 kg,55 kg,60 kg,65 kg

Strict HSPU 5x6

3RFQ

15 pallof presses L / R
10 tempo banded seated shoulder presses 5s down
25 unbroken pushups

With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

1' ON / 1' OFF
8 rounds (total 16mins):
6 Dumbell FR squats@2x22.5/15kg
20 Double unders
AMRAP power clean@60/40kg

REST

For time:
100/80 cal row
40 wall balls
20 toes to bars

Bench press 3x3x75%

Front squat 5-5-5-3-3