5 rounds for quality:

12 x Kettlebells clean and jerk
8 x Turkish get up (4+4)
6 x HSPU

Half of Jackie
500m row
25 thrusters
15 pull ups

– rest 2 min –

Half of Karen
75 wallballs

– rest 2 min –

Half of Angie
50 pull ups
50 push ups
50 sit ups
50 air squats

Core finisher

1 min Hollow
1 min Plank
30'' side + 30'' side
1 min Flutter kicks
1 min Situps

Superkids
5 x 12

Ninjat
6x6

4RFQ
10 Seated SA DB Press (ea)
10 Ring Rows w/ 5sec Lower
10 Press Ups w/ 5sec Lower
10 SA Upright Row (ea)
rest as needed

A. For time:
100 Pull-Ups
100 American Swing@24/16
100 DU's
100 OHS@40/30

C.

Three sets of:

Halting Clean Deadlift x 2 reps @ 110-120%
(pause 2 seconds at mid-thigh)

Rest as needed

Strenght
3×10 Back Squat

Conditioning
AMRAP 15
5 Power Cleans
10 Box Jumps
15 Wallballs

6 Rounds for time:
2 Rope Climbs/Ascent
8 reps of Sumo Deadlift High Pull
50 DU/SU

Bonus: 50 Deck Squats

Saturday