For time
800m run
42 v up
21 thrusters 42.5kg
9 ring mu
600m run
30 v up
15 thrusters 42.5kg
6 ring mu
400m run
18 v up
9 thrusters 42.5kg
3 ring mu

Power Clean + Front Squat
7 x (1+3)
In seven sets find your maximum weight complex.
SO 2:30

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(24)
6 giant sets-rest as needed between sets, but try to keep it less than 2:00 mins.

100m farmers carry
8 db reverse fly/barbell bent over row/db/kb single arm row
24 alternate sit ups
8 reverse lunge w/ bicep curl
100m run

Finisher
50 oblique crunch
1:00 quad stretch

A1: SA Kb shoulder press
A2: SA Kb rows
B1: push ups
B2: banded pull aparts
C1: SA DB shoulder flys
C2: OH banded triceps extensions
E: Banded eccentric supination

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

WRK(22)
WRK 9:00 REST 4:00 WRK 9:00
8 burpees
8 kb swings
200m run

Finisher
50 tucks
1:00 quad stretch

5 rounds
18 lunges (odd rounds forward, even rounds backwards)
10 ball slams 10#

Every 1:30 for 15 minutes

First 5 rounds (0:00-7:30):
2 snatch

Second 5 rounds (7:30-15:00:
1 power snatch
3 over head squat

3 RFQ
20 alt DB renegade rows 25kg
0:20 L-sit
15 pallof presses R
15 pallof presses L

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

GRT(24)
On the 6:00 x4
400m run
10 dumbbell thrusters
10 v-ups
10 db reverse lunge w/curl

Finisher
1:00 plank
1:00 samson

135 min
Warm up for 20 min

1.MU
- Drills
- MU 5 x 1
- MU 5 x 2

2.BCTB
- BFLY x 30
- BCTB x 25

3.Aerobic work
35 min
3 rounds for quality:
10 min easy bike
5 pull ups + 10 push ups