3 Rounds for time

15/12 Cal row
15 Thrusters 40/25 kg
9 Pull-ups

Timecap 7 min

For time:

• 50 walking lunge
• 25 C2B
• 50 Box jumps 24''/20'' or 60cm/50cm
• 25 triple-unders
• 50 back extensions
• 25 ring dips
• 50 K2E
• 25 wall ball
• 50 sit-ups
• 5 rope climbs

Row 4 x 500m
Work : Rest 1:1

Row fast but row all intervals with the same speed.

Find your 5RM

Every minute for 12 mins:

• 3 power cleans (65-70%)
• rest of the minute DUs

Score is the amount DUs

1-3 Rounds
5-10 Broom stick band pulls
10-20s. Bent arm chin hang
1-5 Negative pull-up (3-5s. descending)

Push press 2x1.1.1.1.1 90%
30secs rest, then set 2 40 and then set 3 45 secs

Kettlebell front squats w. 2 kettlebells heels elevated(on a plate or similar)
4x8r
Go every 90s.

9min AMRAP

15 T2B
10 Deadlifts @ 52,5kg
5 Snatches @ 52,5kg

6min to find clean and jerk 1RM

5 Rounds for time

14 Alt. Step back lunges @2 x 22,5/15kg
10 T2B
50 DU

TC 15min