Push Jerk 3 x 3, AHAP.

For time:
10 Thrusters 40/30kg
30 Box jumps 20"
20 Thrusters 40/30kg
20 Box jumps 24"
30 Thrusters 40/30kg
10 Box jumps 30"

Push press 3RM in 12 minutes.

With partner 5 min AMRAP: Thrusters 60/40kg

AMRAP in 3 minutes

1-2-3 reps of
Hang squat clean 60/40kg

Front squat 3 x 10, as heavy as possible.

3 Rounds for time:
20/15 cal row
10 Shoulder press 50/35kg

Timecap: 6 min

Rest 2 min

3 Rounds for time:
20/15 cal c2 bike
20 KBS 24/16kg

Timecap: 6 min

Accessory:

Spend 10-20 minutes stretching/flossing calves

AMRAP in 6 minutes of:
15/12 Calories row
25 Wallball shots 14/8lb

Rest 3 minutes

AMRAP in 6 minutes of:
10 Pull-ups
40 Air squats

“Fortitude”
EMOM for 30 minutes:
ODD: 15/12 calories row
EVEN: 15 Burpees

Metcon (reps)

3 rounds:

AMRAP in 3 minutes of:
20 DB Snatch, alt. arms 22,5/15kg
100m shuttle run (10m posts)
ME wallball shots 20/14lb

3 minutes active rest, in which you have to cycle 1000/800m.