15 x Kneeling Landmine Press
rest 1min
6-8 x Negative Pull ups
rest 1min

100 Lying Hamstring Curls

FOR QUALITY 24

12 Ring TTB
5+5 Sideways box step ups with kettlebell
5+5 One leg deadlift with kettlebell
10 Band hands up
10 Band row

3 times 60-80m of heavy farmers walking with 2 kb's or db's.

4x2 @87-90%

Row 365m
31 x Power Cleans 42/30
29 x Burpees
31 x Pull Ups
30 x Back Squats 42/30
31 x Push Ups
30 x T2B
31 x Box Jump
31 x Push Presses 42/30
30 x DB Snatch alt.
31 x DU UB
30 x Walking Lunge steps
31 x Thrusters 42/30

Wod
For Time
21/18 Cal row
15 Bar over burpee
9 Hang power clean 75/55kg

Team workout (teams of 4)

Workout 1;
In Relay format for time; Time Cap 24 Mins
20/15 CAL Row, 3 Rounds of DT (25/40/50/60)

Notes: Only 1 Barbell, team members can change weights for next person. pick one person for each weight. Score is time after last person finishes.

Rest 6 Mins.
Workout 2; Starts at 30 mins: For Time, time cap 20 mins.
One pair does;
30-20-10
DB Step overs 22.5/15kg (Syncro) Box 24 inch
DB Front squats (syncro)

Then last pair does:
30-20-10
DB Step overs 15/10kg (syncro) Box 20 Inch
DB Front squats

Rest 10 Mins:
Workout 3 at 60 mins. Time cap 20 Mins
For Time:
100 DB Snatches 22.5/15/10/5 ( syncro)
50 Burpees over the db facing (syncro)
100 syncro lunges with 1 DB
25 Burpees over the db facing (SYNCRO)

Score is time added for each workout. WOD 1 + 2 + 3 = Total time.

Front squat 6x6x65% + 5kg

Metcon:
10-1
hang power clean 50/35
box jump