Single arm DB row – 4 x 12 / 10 / 8 / 6 @ AHAFA

Pyramid of push-ups and pull-ups
Strict pull-ups 1-2-3-4-5-6(7-8-7-)6-5-4-.....-1,
Strict push-ups 1-2-3-4.....-10-9-8-7...-1.
Do unbroken sets.
Rest btw sets if needed.

8 x1min on 1min off

Go hard!

21-15-9
Cal row
Burpee

4rds.

10 x snatch 60/40kg
10 x box over jump
1 x rope

Tc 10 min.

Rest 5 min.

3 rds.

10 x clean 60/40kg
20 wall ball

Tc 10 min.

Rest 5 min.

For time

100 x DU
100 x DL 60/40kg

With a partner, do:

160cal ROW
80 Wallball shot 30lbs
80 kbs 32kg
80 GHD Situp
80 Power Clean 80kg

I go, you go. 50/50 split

Rest ~10min

75 OHS 40kg

Go solo, if you drop bar, first time do 2 toes to bar, second time do 4, then 6 and so on until finished.

35 thrusters @ 40/30kg for time

5 rounds, each for time, start a new round every 4 minutes
15 box jump overs
12 push presses @ 52.5/35kg
9 chest to bar pull ups

Team of 3
500 du
25 rope climbe
125 wb 11/9 kg

6 rounds for time
250m row
20m walking lunge / 22.5kg x 2

Time Cap 18 min