20 Min AMRAP;
50 double unders
8 Ring Mu
15m handstand walk
400m Run

4x8min AMRAP, 3min rest between (A+B+A+B)

A)
Airbike 20/15 cal
5 MU
10 Power Snatch (40/30kg)
15 Wallball

B)
Row 20/15 cal
5 Bar MU
10 Power Clean (40/30kg)
15 Thruster

RPE 3-4

Keep a steady pace. Try to hit 2+ rounds on each AMRAP

Daily max of the Complex of: ( 15 mins )
3 Deadlifts
2 Power Cleans
1 Squat Clean

-rest 2 mins between sets
-cannot rest on floor or drop the bar within the complex

Back Squat: 3 x 5 @75%. Rest 2:00

Shoulder press 3x3

Push press 1RM

Press 1 Rm
Push Press 1 Rm

1km Run
200 Du
100 Kb-swing (24/16)
50 weighted sit-up (9/6)
25 Hspu

30min Cap

Back squat or front squat;
2 x 5 – 75%
3 x 5 – 80%

3x 75%
1x 85%
3x 78%
1x 88%
3x 81%
1x 91%

Rest 2min. between sets.