4 rounds
10 C2Bs
20 box overs 60cm/50cm
10 deadlifts 100kg/80kg

Wod
8 min amrap
12 Burpee
8m Left arm front rack db lunge 22,5/15kg
12 Db snatch 22,5/15kg
8m Right arm front rack db lunge 22,5/15kg

Buy In: 400m Run

then

4 Rounds for time
15 Box Jumps
12 Hang Cleans (Full) 50/35kg
9 Shoulder to Overhead
6 Burpee over bar

CONDITIONING

40min EMOM

1) Row/Run/Bike/Ski…
2) 20m Sandbag/Slamball Carry
3) 5 Devils Press
4) rest

RPE 3, this is not all out! Go with the RPE 3.

Part #1 In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats (42.5/30)
4 Burpee Box jumo overs

Rest 5:00

Part #2 In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats (50/35)
4 Burpee Box jump overs

Rest 5:00

Part #3 In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats (60/42.5)
4 Burpee Box jump overs

On the min for 18min
30-40s KB Swing
30-40s Burpee over KB
30-40s Assault Bike easy pace

rest 2min

On the min for 18min
30-40s WB
30-40s DU
30-40s Row easy pace

For time
Buy In - 800m Run
+
3 Rounds of:
15 Power Cleans 50/35kg
20 Pushups
30 Lateral Jump over bar
+
Cash out – 400m Run

WEIGHTLIFTING

Jerk Doubles. Use block or rack. Split or Push Jerk.

Every 90-180sec

Sets 1-2@ RPE 3 (70%)
Sets 3-4@ RPE 3+ (75-80%)
Sets 5-6@ RPE 4 (85%)

"Lead Foot"
Part 1 AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
"Lead Foot" Part 2 AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
"Lead Foot" Part 3 AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups

Wod
10 min amrap
5 Power clean 75/52,5kg
10 Push up
15 T2b