Thruster for load:
#1: 5 reps

7 Rounds For Time:
250/200m Row/ 12/9 Calorie Assault/ 200/150m Ski
30 Double Unders
10 Burpees

TC 25min

3 Rounds For Time:
600 Meter Run
20 Toes to Bar
10 Front Squats 80/60kg

Barbell weights M=40kg F=30kg

15 - 12 - 9
Row / Bike / Ski
Hang Power Snatch

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3MIN REST
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8 Rounds

10 STOH
15 Front Squat
20 Box Dips

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3MIN REST
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5 Rounds

12 Db/Kb Shrugs (1sec top)
15 / 15 Side Bends

AMRAP9:
45s erg
6+6 banded rev. lunge
10 greatest stretch alt.
10 squat rotation + 5 jumping squat
20s plank hold

Clean and jerk
8x1+2r @ 65-75% (1x clean + 2x jerk)
Go every 90s.

Back squat 5x70%, 5x80%, 2x85%, 3x90%, 1x100%

3 rounds:

• Max Strict Toes to Bar
• 20 Slow Air Squats
• 2min REST

Mark the total number of T2B.

AMRAP 10:
20 Push Press (50, 35 kg)
20 Barbell Rows (50, 35 kg)
20 Toes To Bar

3 sets
HANDSTAND HOLD: 3 x 20s. Rest 40s.
L-SIT HOLD 3 x 20s. Rest 40s.

HS options: Freestanding, wall supported, Wall climb 3 x 1-2 reps
L-Sit: Rings, between boxes, either variation with bent knees