5 min AMRAP of:

10/7 Cal. Assault Bike
8 DB Snatch 22.5/15 kg

-Rest 2min-

10 Shuttle run (10m)
10 Box Jumps 60/50 cm

-Rest 2min-

15/10 Cal Row
5 Burpees Over Rower

-Rest 2min-

10 Wall Balls 9/6 kg
10 Abmat Situps

-Rest 2min-

Cindy

Split Jerk 1-1-1-1-1-1-1 reps

Three rounds, 21-15- and 9 reps:
95 pound Thruster
Pull-ups

EMOM12
0-3min: 1 snatch @70-75%
4-6min: 1 snatch @75-80%
7-9min: 1 snatch @80-85%
10-12min: 1 snatch @85-90+%

10 rounds for time:
*10 pushups
*10 situps
*10 squats

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

Five rounds:
50 Double-unders
185 pound Push jerk, 10 reps
Rest 1 minute

Thursday
0-10 mins build upto a heavy front squat
12-19 Emom of
5 Thrusters@40-50%of above
5 pull ups
22-27 5 mins amrap of rope climbs (partners you go I go)
29-34 5 mins working on HSW
36-40 tabata core or mobility

Every 10 mins on the minute for 40 mins:

500m Row
400m Run
1 mile Bike
20 Squats
15 Push Ups
10 Pull Ups

Team work, 4 people on team

Row 6000m
Burpee x 220 (1,2,3,4,5,6,7,8,9,10)
Dead lift 20.000kg
T2B x 200
Back squat 15.000kg
Wall ball x 400
Shoulder to overhead 8500kg
Box jump x 400