4 rds for quality
DL 12 reps ~@50-55% 1 RM
T2B 8-10 reps
Renegade row 6/side
rest 30 sec

Jerk grip bench press
4 sets of 6 reps/side

V2 in all sets
rest 90 sec

-first week of these and goal is to progressively add weight each week

8 min AMRAP

5 toes to bar
8 wall ball
30 DU

2-3 rounds of

25 sec hollow hold
25 hollow rocks
25 45 degrees side hollow rocks (left)
25 45 degrees side hollow rocks (right)
25 plank hold arms straight
25 plank hold elbows bent
5 push ups from elbows in plank

EMOM 16 minutes:
1. 40 sec Rowing for max calories
2. 40 sec Double Unders or Single Unders for max reps
3. 40 sec PA Burpees
4. 60 sec rest

Teams of 3-4 person. If 4 persons, one starts resting. Rotate EMOM.

AMRAP 15:

10 Deadlifts 50/30kg
8 Hang Power Cleans 50/30kg
6 Shoulder to Overhead 50/30kg

5-10 reps
1) Ring Dip
2) Bent over Barbell Row
3) Hollow Rock

Row 500m
unbroken sets of t2b until you reach 100 reps
then
Row 500m
unbroken sets of push ups until you reach 100 reps
then
Row 500m
unbroken sets of pull ups until you reach 100 reps

Time limit 40min

"Jack"

As many rounds in 20 minutes of:

10 Push Press, 135 lbs / 95 lbs
10 Kettlebell swings, 1.5 pood / 1.0 pood
10 Box jumps, 24" / 20"

Front Squat 3×3 (pause at the bottom)