AMRAP 60:

100m Row
50 Sit-ups
200m Run
50 Back ext.
300m Row
50 Push-ups
400m Run
50 WB 9/6kg
500m Row
100 Walking lunges
100 DU / 200 Singles
500m Run
50 Box jumps 60/50cm
400m Row
50 KBS 16/12kg (US)
300m Run
50 Pull-ups
200m Row
50 Burpees
100m Run

Deadlift
5x6 65-75%

4 rds for time
8 Burpee box get overs 75/60 cm
1 rope climb
16 alternating DB snatch (8/8) 20/15kg
1 rope climb
rest 30 sec

12 x Single arm Shoulder Press w/DB
rest 75s
12 x Stricth Chin Ups
rest 75s

Pause back squat
5x3 v1
(without belt)

EMOM 20

1 minute: 3 HSPU maximum deficit (scaling options on whiteboard)

2 minute: 2 stopped squat to squat box jumps (max. height)

3 rounds
6-12 ring dips / box dips
6-12 box jumps

Grace

30 x Power Clean and Jerks for time (Rx: 60/42.5kg)

Wod
7 min amrap
Unbroken sets:
3 Power clean
3 Thrusters
3 Front squats
3 Push jerks
(50-60% CJ1RM)

Wod
3 Rounds for time
80 Double unders
8 Front squat 50%