3 kierrosta:

300 m juoksu
15 C2B
10 HSPU

5 rounds, at least, of:
Push Jerk x 5
Front Squat x 5
use same weight and go straight into the next movement, no rest between movements.

2 x 10 as finnisher for front squat

4 ROUNDS
-10 Front Squats
-10 Toes-2-Bar / Knees-2-Elbow
-50 Double-unders /150 Single-unders

RX 115#/75#
RX+ 135#/95# & T2B & Double-unders

Pausing Split Jerk – 3 Sets of 2 Repetitions

Set #1 – 2 Pausing Split Jerks @ 60% of estimated best CJ
Set #2 – 2 Pausing Split Jerks @ 65% of estimated best CJ
Set #3 – 2 Pausing Split Jerks @ 70% of estimated best CJ

4 Rounds for quality

10 Strict Toes-to-bar
15 GHD Situps
15 Back Extensions

AMRAP 8 min, IGYG, 1r

8 WB 12/9 kg
6 TTB
4 Burpee box overs

15 min AMRAP

OH Walking Lunges- 12reps
Hand Release Push Ups- 10reps
20 Second Handstand Hold

5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10 Dumbbell 1-Arm Snatch (70/50#) (5/arm)

15 Thrusters (95)
Run 200m
20 Thrusters (75)
Run 400m
30 Thrusters (65)
Run 800m