Deadlift
10 - 8 - 6 - 4 - 2

Double kettlebells
15-12-9

On a 6min Running Clock:

0-2mins:
80 Double Unders
AMRAP Snatches (55/45)

2-4mins:
80 Double Unders
AMRAP Cleans (75/55)

4-6mins
80 Double Unders
AMRAP S2OH (95/65)

50 WB synched
30 cleans @50kg
50 EB synched
20 cleans @60kg
50 WB synched
10 cleans @ 70kg

AMRAP 15

21/18cal machine
15 box jump over
9 up&down

10 DU,
5 Push ups,
10 RKBS,
5 dips
20 rounds for time.

1A: in a 12 min TC (you must rest)
run 1k rest 2 mins
run 800m rest 1 mins
run 600m -

*8 mins to warm up and build upto weight

1B: perform a 10 min amrap of bear complex:-
Power clean
Front squat
Push press
Back squat
Push press
*RX weight 70/50

5 Sets:
1 Tempo Back Squat
2 Back Squats

Tempo:
* 5 Seconds Down
* 1 Second Pause
* Regular Stand
Rest as needed between sets.

Split jerk doubles from the rack @ 85% of 1RM split jerk - 4 sets

Clean, hang clean, front squats @ 80% of 1RM hang clean - 4 sets

Drop snatch - 3 sets of 3 @ 70% of 1RM snatch

Clean pulls to target - 4 sets of 3 @ 100% of 1RM clean

Accessories
Leg press - 5 sets of 3 at moderate to heavy load
Hamstring curl - 3 sets of 12 at moderate load
Leg curl - 3 sets of 12 at moderate load

3 sets
30 flutter kicks
30 sec plank hold
30 Russian twists

10 rounds:
30secs max effort on assault bike
Rest 2.30 mins between efforts
Result is number of calories!