EMOM for 24min (6 sets each)
Min1 - Row 200m
Min2 - KB swing 32/24kg
Min3 - 10 thrusters 40/30kg
Min4 - 12 CTB

6 X 3 Min AMRAP: 3 Min Rest (Alt' between A & B )

A. 15-20 Wall Ball & Max rep Pull ups
3 Min Rest
B. 100m Row & Max Burpees over the rower
3 Min Rest

6 totals intervals. Push hard on each interval.

EMOM x15:
1. Wallball x10-20
2. Pull ups x10-20
3. HSPU x5-10

A. Overhead Squats 5 x 3

B. In teams of two, alternating rounds (two rounds each)

15 Overhead Squats (135/95 lbs)
200 Meter Run
10 Shoulder to Overhead (135/95 lbs)
200 Meter Run
5 Burpees Over the Barbell

C. Optional Finisher

4 Rounds:
10-20 cal Row
10-20 reps GHD sit ups

1. Back Squat 3x12
2. KB Goblet Lateral Lunge 3x10 per
3. Scap pull up 3x10 with 1s pause

4 min sets 18 minutes

A.
Every 3 minutes, for 18 minutes (6 sets):
Overhead Squat x 2-4 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs

strongman wod:
farmers carry
axle bar
sledge push/pull
yoke walk

12min EMOM
3 x Hang Power Clean
3 x Power Jerk
5 x Step Down Box Jumps
Heavy but comfortable.

5-3-3-1-1
Add weight to each set working to your heaviest single

For time in teams of 2:
21-18-15-12-9-6-3 reps
KB Thrusters 2x20kg/2x12kg
Burpees

1 working and 1 resting until both have completed all reps.
All reps for the set must be done before moving to the next exerxise.
21-21 Thrusters - 21-21 Burpees.