EMOM x 12 (4 Rounds)
1st: 15 Deadlifts (~60%)
2nd: 15 Weighted Sit-Ups
3rd: Max Cal Row

Working in pairs ygig;
5 Rounds
80m farmers carry 2x32kg/24kg
20 strict pull ups
80m partner carry
20 push ups

Time Cap 20 Mins

Press 1RM
Push Press 1RM
Weighted pull up 1 RM

Metcon:
50 alternating lunges with a plate 15/10
400m run
40 abmat situps
400m run
30 kbs 24/16
400m run

FS Smolov
6min emom
6 FS @ 55-60%

Back Squat

5 x 5 (75-85%)

4 rds for quality alternating:

D-ball carry 40 m

rest 20-30 sec

wall climb 2-3 reps

rest 20-30 sec

DU 40-60 reps

rest 20-30 sec

EMOM 10:
1 heavy squat clean

Back Squats
5x50%
3x60%
2x70%
1x75%
1x80%
1x85%
ME 90%

100 Thrusters (61kg/43kg)
5 Burpees at the start of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. Repeat until 100 total thrusters are completed. If athlete does not finish, score is number of rounds and reps completed.

Timecap 40 minutes.