3 Rounds For Time:
10 Strict Ring Dips
300m Ski ERg
15m Double DB Overhead Lunge

22,5/15kg

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Barbell SDLHP 2x12 reps

Warm up(10)
3rds
10 plyo jumps
10 knee grab
10 pick n grass

WRK(24)
WRK for 24:00 mins
400m run/jog/walk
30 pop ups(sit to a chair/bench/box and jump up)
400m run/jog/walk
30 sit ups
400m run/jog/walk
30 breakdancers
400m run/jog/walk
30 goblet squats w/3 second hold at the bottom
400m run/walk/jog
30 db/kb swings

Finisher
50 cross crunch
15 arm circles front and back
1:00 quad stretch

Every 3 mins x 5
300 m run
14- 16 one arm DB/KB thruster (7-8/side)

Rest and Relax, eat and recover as good as possible!

8 min AMRAP
10 wall balls 9kg/6kg
200m row
10 push ups

For time with a partner :

1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
"Fran"
1 round of "Kelly in a boat"
Timecap: 35 mins

FRAN:
21-15-9
Thruster@43/30kg
Pull up

Kelly in a boat:
500m row
30 boksz jump @60/50cm
30 wall ball @9/6kg

WU
2rds
10x lunge
10x sit up
10x scapula push up
2x inch worm
10x goblet squat
10x up down