Bent over row 3x8
Back near parallel, don't touch the floor with the plates between reps.

Every 2:00 x 5
6 devil press 40/20
10/7 cal row
15 sit ups

Rest 4 mins

Every 2:00 x 5
6 burpees
10 AKBS 50/35
12 deadlifts 155/105

*finish 5 rounds of the first E2MOM before taking a 4 min rest

*4 min rest will start at 10:00

*2nd E2MOM will start at 14:00 and finish at 24:00

*if first round is not completed in 2:00 scale down to 5 devil press, 7/5 cal row 12 sit ups

*deadlift weight should be 40-45% of 1RM

4 sets of 3 split jerks

Work/Rest-2.30/2.30x4
A)Skix15cal
B)Remaining time/KB Pushpressxmax rep (KB2x24/16kg)

Calculate total reps

3 Rounds for time:

500/450m Row
21 Box Jump overs 24"/20"
12 Front Front Squat 70/47,5kg

( 10 - 15 )

Row : in less than 2:30
Box Jumps : Athletes will not be allowed to rebound these reps. Complete les than 1:15
Front Squat : Loading should not exceed 75% of 1 RM. Barbell should be taken from floor. Reps should be completed 1-2 sets.

E3MOM:
5 sets of 6 Pausing Back Squats @80 kg
5 sec pause

AMRAP 12
50-40-30-20-10
Air Squat
3-6-9-12-15
Pull Ups
*0:30 Plank Hold after every rounds

Amrap 20
Ladder +2
2 push press
2 v up
200 m bike (100 m=1 rep)

200 weighted walking lunges 20kg
50 weighted box step ups 16kg
50 abmat sit ups
50 back squats 20kg
50 hollow rocks
50 alternating Lateral squats 20kg
50 overhead squats 20kg
200 walking lunges (body weight)

Warm up(10)
2 rounds
20 heels to rear
10 squats
20 jax
10 plyo jumps

WRK(20)
WRK 4:00 REST 1:00 x4
10-10m shuttle runs
10 sit to stand w/db's(sit down to a bench or a box with db's by your side then stand up).
10 kettlebell swings
10 heavy jump rope or 20 singles/doubles

Finisher
50 cross crunch
1:00 min hamstring stretch