5 rounds for time
10 burpee pull up
40m heavy sandbag/ kb front rack carry

Tc 12min

AMRAP28 (YGIG, split anyhow):

50cal bike/ski/row
200 DU
50 push up
200m farmers carry 32/24kg

EMOM x 10

1) 10 cyclist squat
2) 2-50s plank hold

Box Squat
5RM in 5 sets. Rest 2:00
- parallel box, normal or slightly wider back squat stance
- 5, 5, 5, 5, 5
- Use spotters on both sides of the barbell
- Option: 5 x 5 at a moderate weight

EMOM x 32

1) row
2) 5-10 pull up
3) ski
4) 20-50 DU

5 Rounds of
New round every 3rd minute
Your slowest round is your score

20 Double unders (50 Single unders)
8 DB/KB Snatch
6 DB/KB squat
4 Burpee over DB//KB
2 Single Arm Alternating Devils Press

DB/KB weight 20...25 / 12...16 kg

Work up to a heavy complex of
Power Clean + Hang Squat Clean + Jerk

4 Rounds x 4:00

3 Box Jumps 30"/24"
5 Strict CTB
10 V-UPS

Find max weight for 3 x 5 reps

3 Rounds of
21 Toes-to-bar
15 Wall Balls
9 Deadlifts 100/70kg