Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:

7 chest-to-bar pull-ups
5 squat snatches (135 / 95 lb.)

Prior to 12:00

3 rounds of:

8 chest-to-bar pull-ups
4 squat snatches (185 / 135 lb.)

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

Team of 2:

Buy in: 2000 m row

10x
21 DU
15 Box Jump @60/50cm
9 Power Snatch @50/35kg
3 Synchronized OHS @50/35kg

*Each athlete complete one full round, then switch

Then AMRAP burpee over the rower :)

TC: 40'

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

1 set x 2 @65%
1 set x 2 @70%
2 set x 1 @75%

Strength
3x max rep pullups/ring row
Rest 2min between sets

Workout
4rounds of
1min 16 thrusters
2min 16 pullups
3min 16 v-ups/tuck ups
4min 16 Weighted lunges
5min 16 Pushups +renegade row
6min 16 Box jumps
7min rest

3 rounds for time:
20 front squat (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)
20 ground to over head (rx 20/ 15 kg plate)
10 m over head squat lunge (rx 20/ 15 kg plate)

Time cap 15 minute

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

A.) HS walk practise

B.) 4 rds accessory

Single arm DB carry 20m/ side @heavy load and perfect position
Kipping t2r 10 - 12 reps
straight arm plank hold 20-30 sec whit a twist with partner
arch hold 20-30 sec
-rest as needed