In 25 minutes:

Jerk triples and jerk singles

AMRAP 14 min:

7 x MU (ring)
50 x Wallball
100 x DU`s

Scaled:

50 x Wallball
200 x Single unders

OR

100 x DU´s
50 x Wallball
7 x MU

12 minute AMRAP:

• 1 round of Cindy (5 pull-ups, 10 push-ups, 15 squats)
• 1 deadlift (75% 1RM)
• 1 round of Cindy
• 2 deadlifts
• 1 round of Cindy
• 3 deadlifts ..

Share the bar with someone

No more than 10 strokes. Record fastest split (ex: 1:24/500m)

Alternating 10 x 90sec work/ 90sec rest

A)
- 20 heavy db snatch (pick weight)
- rest of the time box over jumps

B)
- 20 kb swing 32/24kg
- rest of the time ghd or weighted sit ups

5 x Pwr Snatch 40/30kg
5 x Box Jump 60/50cm

Score total reps!

For time:

• 50 box over burpees
• EMOM 2 wall climbs, start with wall climbs

time cap 12min

Devils Press, ALAP

Every 0:15 1 x Devils Press 22,5/15kg, For 8 minutes.

20min EMOM: Power Clean

5min: 5 reps
5min: 3 reps
5min: 1 rep
5min: 5 reps

Overall RPE 3+ to 4

TnG reps. This is consistency work and nice combo of conditioning and strength training. Hit all sets unbroken. If you want, you can add loading for the singles on each rep or do them across.

5x5 bench press
75%