Front squat- 10reps
Bar over burpee- 10reps

1x1+2@50%
1x1+2@60%
1x1+2@70%
1x1+2@80%
1x1+2@85%
1x1+2@90%

2 mins/ 1 min x 8 rounds
Pull ups - 6 reps
Push ups - 6 reps
KB Goblet Squats - 6 reps

*record completed rounds, start next round from where you finished last

3 rounds for time

10 alternating dumbbell snatches
20 wallball shots (14 lb)
20 box jumps (20 in)
10 push presses (95 lb)

4x6
AHAP

For Time:

Do these two movements back to back until done and record your time. Example: 50 WB, 50 KB, 40 WB, 40 KB...ETC.

Wall Ball 20/14 - 50, 40, 30, 20 ,10
KB swing 53/35 - 50, 40, 30, 20, 10

21-18-15-12-9-6-3
sumo deadlift high pull @24/16
swings @24/16
lunges with KB @24/16

3 x 2

For Time:
Ring Muscle Ups 9 reps
BB Deadlifts (120/85Kg) 12 reps
Toes to Bar 15 reps
Ring Muscle Ups 6 reps
BB Deadlifts (120/85Kg) 9 reps
Toes to Bar 12 reps
Ring Muscle Ups 3 reps
BB Deadlifts (120/85Kg) 6 reps
Toes to Bar 9 reps

3 RDS:
1:00 ME Power Clean 60/40
1:00 ME Med Ball GHD Sit-up 9/6
1:00 ME Power Snatch 35/25
1:00 ME Burpee
1:00 Rest