For time:
10 Squat Cleans (225/145 lbs), by 2:00
8 Squat Cleans (245/160 lbs), by 4:00
6 Squat Cleans (265/175 lbs), by 6:00
4 Squat Cleans (285/185 lbs), by 8:00
2 Squat Cleans (305/195 lbs), by 11:00

Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 2 reps

Tabata row
1min rest
Tabata squat (30kg)
1min rest
Tabata burbee
1min rest
Tabata box jump
1min rest
Tabata wall ball (14)

On the Minute x 10
Build to a Heavy Front Squat

20 min AMRAP
7 Squat Cleans, 95/65
7 Push Press, 95/65
7 Back Squat, 95/65
200 m Run

Aerobic condition:
4 rds:
10 min row ( aerobic pace)
2,5 min assaultbike ( moderate + pace)

Run 2 km

Then:
Emom 9
- Bear Crawl 40m
- Crap walk 40m
- Midget walk 20m

Run 2 k

Emom 9
- 15 pushups with partner
- 20 situps with partner
- 40s jump over crawl under with partner

Run 2k

Emom 9
- Crocodile walk 20m
- Crap walk 40m
- Frog jump 20m

Run 2k

In teams of 15
3x7 Platoon situps
3x7 platoon pushups

5 Rounds for time
7 C2B Pull Ups
14 Kb Swings, 70/53
21 Wall Ball shots, 20/14

4 Time:

50 Cal Assault Bike
30 WB
5 Rope Climbs
50 Cal SkiErg
20 HSPU & 20 TB
5 Rope Climbs

A: ROW 6x500m w/ 2' rest
czas 3000 - 11:06.3
B: HSPU therapy EMOM 15'
- 15" Handstand Hold
- 15" Headstand Hold
- 2-3 reps Strict HSPU
C: E2MOM 6'
- 2x Complex: 2xKB@16kg Power Clean, Thruster, 15" Hold Overhead, all 3 moves KB in Bottom up
- 1 min rest
D: Armbar 6x15s Hold, 3 each hand KB@16kg