AMRAP 21, Team of Two

50 DB Thrusters 2x22,5/2x15kg
50 Pull ups
50 Step Over Box 2x22,5/2x15kg
50 HSPU
50 Devils press 2x22,5/2x15kg
50 Weighted Sit ups 22,5/15kg

IGOYOU, split as desired

5 Rounds for time of:
8 Toes-to-bar
10 Hang Clean & Jerk 42.5/30kg
300m Run

Metcon:
AMRAP 12
21 hang power snatch 40/30
400m run

“Fight Gone Bad”
3 Rounds
1 min Wall-ball, 9/6kg (Reps)
1 min Sumo deadlift high-pull, 35/25kg (Reps)
1 min Box Jump, 60/50cm (Reps)
1 min Push-press, 35/25kg (Reps)
1 min Row (Calories)
1 min Rest

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%)