30 minutes for quality and minimum rest:

10 Bench press (light to moderate weight)
5/5 Windmill (light to moderate weight)
20 Calories row

100 Wallball shots for time

*If you drop the ball, do 20 KBS before continuing. Weight for KBS is 24/16kg.

In 15 minutes climb up to a single heavy set of Power clean + Front squat + Push jerk.

Metcon (time)

For time:
50/40 Calories bike erg
30 Burpee box jump overs 24/20”
50/40 Calories bike erg
CAP: 10:00 minutes

Rest 2:00 minutes

For time:
50/40 Calories row erg
30 Burpee pull-ups
50/40 Calories row erg
CAP: 10:00 minutes.

Strength (load)

Build up to a heavy single Clean in 12 minutes

Metcon (time)

For time:
30 Squat cleans 60/40kg

Timecap: 5 minutes

Press BTN 2 x 8, Heavy.

AMRAP in 12 minutes:

6 Rounds of
10 Push jerks
50 Double unders

Then in the remaining time do as many burpees as possible.

AMRAP in 15 minutes of:

4 Snatches 70/45kg
8 Box jumps 30/24”
12 CTB

Muscle-up progressions

For time:
50 Deadlifts 60/40kg
25 Burpees
50 Hang power cleans 60/40kg
25 Burpees
50 Push jerks 60/40kg
25 Burpees

TC: 20 minutes.