A. Row 1000m for time: (time cap 5 Min)
5-9 Mins Rest;
@9 Mins: for time; (5 Min Time cap)
B. 30 KBS American 24/16KG
15 Pull Ups
30 Wall Balls

Push hard on A and B. Post total time of workouts excluding rest and a break down of each. Aim to go unbroken on part B.

Go Hard!

Alternate Through;
1. 10 Power Snatches 40/30Kg
2. 15-20 Sit Ups
3. 10-20 Push Press
4. 15-20 Box jumps
5. Rest

Front Lever:
-Bent body hold
-Bent body rock
-Straddle body hold

Use following template
3x12s/r, 5x12s/r, 3x24s/r
4x24s/r, 4x36s/r, 5x36s/r
4x48s/r, 4x60s/r, 5x60s/r

Straddle Planche:
-Scapular shrug

Use following template
3x3r, 5x3r, 3x6r
4x6r, 4x9r, 5x9r
4x12r, 4x15r, 5x15r

-Forearm plank
-Plank

Use following template
3x12s/r, 5x12s/r, 3x24s/r
4x24s/r, 4x36s/r, 5x36s/r
4x48s/r, 4x60s/r, 5x60s/r

-Single arm plank

Use following template
3x6r, 5x6r, 3x12r
4x12r, 4x18r, 5x18r
4x24, 4x30r, 5x30r

Perform with the coupled mobility exercise.
For Quality

3-position power clean, 3 sec pause: floor, knee, mid hang and catch of the power clean.

-No heavy weights, 60-70% of 1RM.

Complete as many rounds as possible in 20 minutes of:

8 strict pull ups
12 box jumps 30/24"
16 kb swings 32/24kg

Deadlift 5x7 [ conventional or sumo ]
BW high Front Step up 5x7/
Crab reach 5x 3/

4 min sets
23 minutes

rengasdippi:
-strict
-bulgarian
-kipping

otm 5:
5 push press @60/40 + 4 bar over burpees

rest 1min

otm 5:
5 thrusters + 10 bar over jumps

rest 1min
otm 5:
2 power clean + 10 deadlift

4mins On, 2mins Off
3 x Stone/Sandbag to shoulder
6 x Toes to bar
9 x Squat
4 Rounds

*Hybrid workout

2 rounds for time;
15 x Burpee
20 x 'Tater'

Record weight and any details!