42-30-18
wallball,
21-15-9
T2B
10min time cap

3 rounds of

9 straddle ups
12 superman rocks with stick, legs together
15 hollow rocks with stick, legs together

EMOM 10
3 TNG squat snatches @40-50% 1 RM snatch

For time:

21-15-9

Lateral weighted box step overs (2x50/2x35 lbs)
wallball (20/14lbs)

3x8
@72-78%
Rest 2min...

1a) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 45s.
1b) Close Grip Chin-ups: 5 x 5. Rest 45s.

Options: Add weight, bodyweight, Partner Assisted

12x
60s. ON / 90s. OFF
(6x Row + 6x Ab)

40 Min EMOM
Alternate
1. 15 thrusters 40/30kg
2. 10-15 pull ups
3. 10 Burpee box jumps
4. Rest

For time

30-20-10
Overhead squat 45/35kg
Toes to bar

Single Leg Squat

5 x (5+5)@AHAFA

btw sets 3 high box jumps