21-15-9
Seated shoulder press w. dumbbells
Hollow body leg raises
Weighted box step overs
For time

400m Run
30 Thrusters (35/25kg)
400m Run
30 Bar over Burpee
400m Run
30 Thrusters (35/25kg)

Time cap: 15min.

3 Rounds for time
50 Double Unders
20 Wall Balls
15 Power Snatches 35/25kg
+
AMRAP of
7 Pushups
7 Situps
Until the clock hits 10min

10 deadlifts 100kg/80kg
50 lunges
50 sit ups
10 pusgh presses 60kg/40kg
50 lunges
500m row

Kippi
5 x E2m
5-15 Pull up/C2b

Wod
For Time
800m row
30 hspu
1200m run

Front Squat
4x4r
Leave 2 reps in the tank.
Rest as needed.

Back Squat

6x2@80%

+ 1 x 10@50%

SO 3:00

AMRAP 5:
Buy-In: 50 Wall Balls (20/14)
AMRAP in Time Remaining:
12 Deadlifts (85/60kg)
12 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wall Balls (20/14)
AMRAP in Time Remaining:
9 Deadlifts (100/70kg)
9 Bar over Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wall Balls (20/14)
AMRAP in Time Remaining:
6 Deadlifts (125/85kg)
6 Bar over Burpees

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

For time:
50 Deadlifts @100/70kg
100 Air Squats
50 Hanging Straight Leg Raises
100 Walking Lunges (Total Reps)

18:00 Time Cap