Push Jerk 5 sets of 3 reps at 80%, then 3 sets of 2 reps at 85%

4-5 rounds for time of:
Row 500 metres
20 Burpees
30 Wall-ball shots, 20 pound ball

Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

Choose ONE of the following sports

Swim 40mins @ 80% 1200m TT pace

Bike 40mins @ 80% 15M TT pace

Run 40mins @ 80% 5k TT pace

Row 40mins @ 80% 5k TT pace

5min AMRAP of:
* 5 sub-1:30/500m pace pulls on C2 rower (women sub-1:43/500m)
* 3 deadlifts 140/90kg

20 each, Alternating dumbell shoulder press, 35lb
50 cals Airdyne
16 each dbell press
40 cals
12 each dbell press
30 cals
8 each dbell press
20 cals
4 each dbell press
10 cals

5 rounds:

12 MUs (C2B/pull-ups)
15 DL (70/50)
21 box jumps (24'/20')

20min time gap

In a team of three, complete as many rounds as possible in 20 minutes of:
Row 500 metres
Maximum kettlebell swings
Maximum burpees

Each athlete starts on a different movement. The athlete on the rower dictates the length of the set. Athletes rotate on completion of the row. Score is the total number of swings and burpees.

Do a couplet of the two movements of Deadlift with medium to heavy weight and Ring Pushups.
I do these as rounds and try to do the Ring Pushups immediately after the DL set. I take a minute or two break between rounds.
Want to push the pace but still want to be fresh enough to maintain good form and to use medium to heavy weights.
6-8 rounds is a good amount overall.

Post WOD - 6 rounds of EMOM do 10 T2B. rest with whatever time is left in the minute.

Front Squats - 3x185, 3x205, 3x235, 3x255, 3x275, 1x295