6x
2min ON/2min OFF
6 Power Cleans 60/40kg
6 Toes-to-bar
6 Burpees

12 Wallball (20/14lbs)
Deadlift: x5+10+15+20... (100/70kg)

5 rds for time

400m run
15 DB/KB thrusters (2x22,5 / 2x15kg)
15 T2B

Rest 1 min

TC: 35 min

5 Rounds of, 30s work/30s Rest:
1a) USA Swing (24/16kg)
1b) Mountain Climbers
1c) Hollow Rocks
1d) Double Unders

Rx+ Options
1b = Handstand Push-ups
1c = T2B
1d = Triple Unders

In teams of 4

12 min AMRAP

In relay:

5 wall ball shots
5 DB clean & jerk ( 2 x 45/35 lbs )
5 box jump overs

3 min rest

For time:

3 x 100 m run with a med ball (20/14 lbs) (each member runs 3 x 100 m in turns)
complete together 20 rope climbs with 1 rope
complete together 20 PEP: One member climbs and the rest must stay on handstand hold.
complete together 30 hollowrocks, hands together
complete together 40 superman rocks, hands held together
complete together 100 abmat situps: in pairs, elbows tied together, feet tied together

1-3 Skin the Cat,
Single Arm DB Lunges,
10 Hollow Rock,
10+10 DB/KB Row,
10m Dragon Squat

Strength- Deadlift- take 20 minutes to build to a heavy set of 3 reps

500 Row
30 Ringdip
30 Jerk
30 Hspu
30 Snatch
30 Burpee
30 Thruster
30 Pullup

30/40 kg.
40 min timelimit.

DL: 5+3+1
(75% / 85% / 95%)

6/10 ring dips
20 wall balls
6/10 pull ups (strict)
20 wall balls