3 Rounds of:
15 Overhead Squats 50/35kg
10 Pullups
+
3 Rounds of:
7 Power Snatches 50/35kg
10 Box Jumps

For time:
100 total Double KB Front Rack Walking Lunges @ 24/16kg
- TIME CAP = 10:00

Extra:
Banded Alphabet 2 x each. Rest 60s

7:00 on the clock:
30/24 Calorie Bike/Row/Ski:
Remaining time AMRAP:
10 Deadlifts @100/70kg
10 Goblet squat @24/16kg
Goal: 4+rounds

Rx+: 125/85kg

Extra:
Double Leg Banded Hamstring Curl: 3 x 25

For Time:
1,000/800 Meter Row
50 Thrusters 20/15
150 Double Unders
50 Thrusters 20/15kg
1,000/800 Meter Row

*Score = Time it takes to complete the workout

For time;
50 BBJO
50 thrusters 30/20kg
50 DU's
50 t2b
50 DU's
50 thrusters 30/20kg
50 BBJO

TC 28 Minutes

1a) Front squat 4x2x80%
1b) Bulgarian knee to chest jump 4x(6+6)

12 min AMRAP
15 cal row
10 T2B
10 kb swings 32kg/20kg
8 ring dips

4x
3min ON/2min OFF

AMRAP of
7 Thrusters 35/25kg
7 Pullups
7 Box Jumps

5 rounds:
12 deadlifts 100/70kg
20 pull-ups
12 clean&jerks 60/40kg
20 K2E

2-4 rounds for quality
200 Meter Row/Ski
3 each Kettlebell Windmills
Stairs
5 each Turkish Get-ups