Thruster 3 x 1, climbing. AHAP!

Intervals 3 x 8 mins, 5 min rest

Alpha: 8min AMRAP
7 Pullups
200 m Running (outside)
42 Double Unders

5 min Rest

Beta: 8 min AMRAP
7 Wall Walks
50m Partnered BB Carry (100/70 kg)
15 Weighted Situps 12/8 kg

5 min Rest

Gamma: 4 RFT, 8 min CAP:
100m Farmer's Carry 30/24 kg /hand
11 Thrusters 42,5/30

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DELOAD WEEK BEGINS

If you need to DELOAD, use 50% of the weights for example.

Wide push ups 3 x ME

20min AMRAP
5 Handstand Pushups
7 C2B Pullups
9 Pistols

Front squat:
5 x 60%
5 x 70%
5 x 75%
5 x 80%

AMRAP 18
3 squat snatch 50/30
9 pull ups
6 HSPU

PartnerWOD

8min AMRAP
10 Burpee-Pullups
20 V-ups
30 Double Unders

rest 2min

8min AMRAP
10 Deadlifts 120/80kg
20 Toes-to-bar
30 Goblet Squats 32/24kg

rest 2min

For time:
Farmers Walk 2 times around the box

Find your Clean 1RM

15 wall ball
8 push up (hand release)
1 clean @ 80-90%/1RM

WOD
For reps and cal,
4 rounds of:
1 min cal row
1 min KB swing 16/12kg
1 min ABSU