3 Rounds - Increase pace each round (warm up in nature so last round is still moderate)
AB 15/12
14 Wall Facing Shoulder Taps
10 Quadruped Thoracic Rotation/side

A:
5X2 Minute Amraps
30 Double unders
15 perfect push ups
Max rep medball cleans in the remaining time.
Rest 1 minute between sets.

B:
5x2 minute Amrap
1 round of dumbell " DT"
12 DB Deadlifts @2x22,5/15kg
9 Hang power cleans
6 jerks
Max rep T2B in the remaining time.
Rest 1 minute between sets

ALTERNATE A & B!

For Time [18 Minute Cap]:
75 Power Snatches 34 / 25 kg
150 Wallballs 9 / 6 kg to 10/9ft.   

*Partition However You’d Like

8 Intervals
New every 4th minute

25/18 Cal. Row
+
A) 20/15 Cal. BikeErg
B) 15/10 Cal. SkiErg
C) 15/10 Cal. Echo Bike
D) 10 x 10m Shuttle run

Every 90 sec x5 rounds
Complex of:
Hang power clean
Low hang power clean
Power clean&jerk

5 sets:
10 DB Incline Bench Presses
- Pick heavy load
- Rest 2min btw sets

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

Partner workout

For time

3 rounds of
30 plate G2OH @20/15kg
30 m waiters walk each person
30 m bear hug plate walking lunge each person ( switch every 10m)

Timecap: 9 mins

REST 3 mins

For time
2 rounds of
60 plate squat @20/15kg
60 double under each
60 chest to plate push ups

Timecap: 9 mins

REST 3 mins

For time
1 round of
90 T2b
90 partner assisted sh. taps in HS hold
90 plate truster @20/15kg

Timecap: 9 mins