21 x Sit Up
12 x Burpee box Jump Over
3 x Rope Climb

20 x C&J
65% days heaviest weight

For time
50 Double Unders
50 Thrusters 42,5/30kg
40 Double Unders
40 Pullups
30 Double Unders
30 HR Pushups
20 Double Unders
20 Bar Facing Burpees

10 min AMRAP
10 push presses 50kg/35kg
10 T2B
10 cal row

5RM Clean & Jerk 5 RM

Strength
4 Rounds (AHAFA)
10 Goblet Squats
10 Alt. Goblet Lunges
2min Rest

Conditioning
4 Rounds for time
12 Deadlift
9 Hang Power Clean
6 Stoh
1 Hill Sprint (without KB)
@ 24kg/16kg
*One KB, switch arms every round

Clean & Jerk with 80-88% of todays best in complex

Scale the weights if needed, go by feel. Clean is Squat Clean.

Dynamic effort shoulder press
9x3r @ 40% + bands
60s. Recovery

5min Emomissa

3-5 toistoa 65-80%

4rds
21 x Front Squat 42.5/30kg
15 x Sit up
9 x HSPU