Warm up(10)
3rds(10)
20 jax
15 plyo
10 knee grab

WRK(18)
WRK for 18:00 minutes
10 dumbbell hang cleans
20 dumbbell hop overs
10 sit ups

Finisher
1:00 plank
1:00 hamstring stretch

OTM 20 min
Hang power snatch + overhead squat x 2 + 2 (first 10 minute)
Hang snatch + snatch x 1 + 1 (last 10 minute)

EMOM x 24
Min 1: 12/10 cal bike
Min 2: 14/12 cal row
Min 3: 8 devils press 50/35

A,
Sandbag Bear Hug Bulgarian Split Squat 16-16-16-16-16, using heaviest weight per set
Floor Press 8-8-8-8-8, using heaviest weight per set

8 reps/side Sandbag Bear Hug Bulgarian Split Squat

Super set the movements.

B,
Teams of 2 - for time:
20 Synchronized Overhead Squats, 52/35kg
30 Synchronized Toes-to-bars
40 Synchronized Deadlifts, 93/65kg
50 Synchronized Wall Balls, 9/6kg
60 Synchronized Push-ups

Goal
Sub 18 mins.

C,
Complete as many rounds as possible in 10 mins of:
Sled Drag, pick load, 30m
Lateral Sled Drag, pick load, L 15m/R 15m
Good Morning Sled Drag, pick load, 15m

10 rounds, each for time of
Swim 50 yards
Rest 1 minute

OR

10 rounds, each for time of
200-m sprint
Rest 1 minute

4 Rounds Every 2:30

3 Wide grip pull-ups
3 Normal pull-ups
3 Narrow grip chin-ups

AHAFA

3 ROUNDS FOR TIME

2K bike
9 db hang power clean
8 db front rack lunges
7 double db thruster
6 devil´s press
Rest 1min between rounds

WU
3rds
10x air squat
10x plank shoulder tap
10x sit up
5x burpee

For time

50-m burpee broad jump
45 alternating jumping lunges
400-m run