4 rounds for time:

12 cal Echo bike
20 db snatches / db power cleans
20 m double db walking lunges

VX7A

4rds
8-12x bench dip
rest 30s
6-12x one arm press per hand
rest 30s
8-14 up right row
rest 60s
+
3rds
12x plank shoulder tap
30-60s plank

Bent over row 3x10 reps

5 RFQ YGIG

10 double DB Burpees 25kg
100m DB farmer carry

Warmup
300x single unders
10x crab walk
10x monster walk
10x external shoulder rotation 15# band
10x banded pull aparts 15# band
10x banded underhand pull aparts 15# band
10x banded internal rotations 15# band
10x banded external rotations 15# band

Conditioning: Power Day
5 RFT
-10x single arm banded rows per side
-10x Thor hammer strikes per side
-10x transverse hammer strikes per side
-10x plyo pushups
-10x transverse sandbag toss
-10x KB swings 53#
-10x heavy bag front kick, 1-2 jab/power combo
1:00 rest between rounds

Smoker
1:00 each
-Banded chest press hold
-Banded row hold
-Banded 1/4 top squat hold
-Banded 1/4 top deadlift hold

Core
4 rounds
-15x sit-ups
-15x rev hypers
-15x back extensions

Recovery
-:30 pec stretch each side
-1:00 child’s pose
-1:00 cat/cow
-1:30 rev hyper lower back decompression

Back Squat

1 x 5 x 55%
1 x 5 x 63%
2 x 10 x 68%
1 x 10+ x 68%

A.
AMRAP 8min.
6 Bar Muscle up
12 Power snatch (50/30)
6 Bar Muscle up
9 Power snatch (60/40)
6 Bar Muscle up
6 Power snatch (70/50kg)
6 Bar Muscle up
Amrap Power snatch (80/60)

Rest 2min...

B.
AMRAP 2min.:
Sandback over shoulder (70/45kg)

Emom 20min
1. Bike erg/du
2.
5 DB BL + 5 DB front squat
5+5 DB snatch
5+ 5 DB hang power clean & jerk
5+5 DB ohs
5 devils press

Jerk Balance
5 x 3

AMRAP 2 HSPU
AMRAP 2 TTB
AMRAP 2 Row Calories
AMRAP 3 Pull ups
AMRAP 3 Burpee box jumps
AMRAP 3 Single arm devils press 22,5/15kg