WOD
Tabata 20 sec on 10 sec off x 8
Plank hold

Rest 1 min

Power cleans 95/65

Rest 1 min

DB snatches 50/35

Rest 1 min

DB box step up overs 50/35

A: Back squat 3x5
B: benchpress 3x5
C: 10min amrap
Burpees

A,
Front Squat 9-6-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

RPE 8/10

B,
Cossack Squats 3x16

Rest as needed between efforts.

3x 8 L/8 R

C,
"The Chief"
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans@61/43kg
6 Push-ups
9 Air Squats
Goal: 5+rounds each amrap
Rest 1 min between each cycle.
For each cycle restart the AMRAP.

D,
For quality:
3x 6 Eccentric Kneeling Heels-to-Butts, 6 secs
3x 6 Eccentric Dumbbell Flies, pick load, 6 secs
Hurdler Stretch, L 2 mins/R 2 mins

Amrap
15 cal bike erg
1 round di Cindy
3-6-9-12-15-18.......

2 Rounds
20 - clean and jerk @135
13 - wall ball @20
20 - burpees
13 - pistols
20 - db thrusters @35
13 - GHD
20 - K2E
13 - HSPU

E90x24 (4 rounds)
1) 500 bike
2) 5 devils press + 10 wallball
3) 250 ski
4) 15 lbs + 30 DU
5) 250 row
6) 2 wall walk + 10 box jump over

1.) Sotts press 5×5
2.) Jerk with 3.sec pause @dip,catch,recovery 3×3
3.) Split jerk 6×3
4.) Clean high pull+power clean 5×1+1
5.) Push press 5×3
6.) Z-press 3×15

4 intervals

1) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Pistols, alternating
Handstand push up
KB/DB Swing

Rest 3-minutes

2) 6-minute AMRAP
2 – 4 – 6 – 8 – 10 – 12 etc.
Burpees
DB Push press
DB Squat

Rest 3-minutes before 1)

6 x 30 cal Echo bike
1:00 rest between sets

Standard version:
Every minute until failure, perform:
6 clean and jerks 60/40 kg*
 
*Standard masters (40+) will start with 50/35 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.

Scaled version:
Every minute until failure, perform:
6 clean and jerks 45/30 kg*
 
*Scaled masters (40+) will start with 35/25 kg in the clean and jerk.
*Increase 5 kg every minute and continue until failure. Each athlete has to complete a minimum of 1 repetition on each minute for the team to continue.
 
The workout is performed split anyhow. Each athlete has to do a minimum of 1 rep on each minute for the team to continue. Only your team members are allowed to change the weights and you have to put on collars for the reps to count. Score is the total number of reps completed until failure. Note that also the last reps you complete are counted in your score even if you don't finish all 6 to continue. You may continue to switch weights also on the minute where you are supposed to lift and you may help your teammate with the weights.