6x400m

3x10 delts hell with band
1x3 shoulder press
1x3 push press
2x2 heavy push&jerk

800 mt run
40 burpees
800 mt run

Emom 30′

1′ 1 round cindy
2′ 5 clean and jerks 60/40
3′ 30″ amrap double unders
Score is total DU

50 cal row
40 wall ball
30 DB snatch right hand 30/20
60 m walking lunge 25/15
30 DB snatch left and 30/20
40 wall ball
50 cal row

20 mins to compete as many rounds as possible of;

5 Muscle Up
10 Strict HSPU
15 GHD sit-up

AMRAP 14 min:

20 cal Row
20 x Wallball
20 x T2B

Toes To Rings Ladder
1 Toes to Rings on minute 1, 2 on minute 2, etc. until you can't complete
Pistols
1 Pistol on Minute 1, 2 on minute 2, etc., alternating legs each rep.
No rest between movements.

DE: Barbell Walking Lunge Steps 12 x 4 @ 75% 1RM on :60s

1 minute rest between sets