Find heavy set of
1 Power clean + 2 squat clean + 1 split jerk

3-5 min light cardio
2:00 painball to uppertrap against rig
1:00 russian baby strech

Weighted pull up
2x3 V2

AMRAP 12
8 Toes-to-bar
8 Thrusters 42,5/30kg
8 Bar over burpees

6 min Emom
Odd: Pull up 6
Even: Push Press 6 v2

6 Rounds
15 Thrusters 40/30kg
Run 400m
15 C2B
Rest 2 Mins

Push on each interval, record working time as score. Can you go unbroken? If you can push the run.

Row 5500/5000m
every 3min
6 x DB Snatch alt.
4 x Burpee

Push Press 4x3, AHAFA

In Pairs working together;
40 Sandbag or DB clean 40/20kg
40 single dB push press 22.5/15kg
(Change and work at the same time)
800m Run together

24 Min AMRAP;

Find a good spot outside if possible.

2-3 rounds
10/10 windshield wipers
15/15 russian twists (without any weights, feet off the floor)
20 v-ups/tuck ups