For time:

21-15-9

Deadlift 80/60kg
Cal Row.

TimeCap 10

Superset x 3 work sets
Half Kneeling Landmine Press x 8 each.
Rest 60s.
Elbows Out Landmine Row x 12 each.
Rest 60s.

4 x E3MOM

6 strict t2b
3 strict hspu into max kipping hspu (unbroken)

Find today 3RM Turkish Get-ups per arm

Partner Wod
16 min amrap
500/450m Row
10 burpees after each row
Rest

Pause Split jerk 5x4 50-65%

Against a 5:00 Clock
500/400 Meter Row
Max Deadlifts @100/70kg

Goal: Scale weight to allow 30+ Reps

Extra credit:
Dumbbell seated Leg Extension: 3 x 10-12 3s down. Rest 60s

8 Rounds for Time

11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups

TC 14

Pause Back Squats 5x4
(3sec pause in bottom!)

10 minutes T2B technique practice

and then:

EMOM8:

1. 45 sec easy erg
2. 5-10 t2b