Amrap 10 mins
15 T2b
15 m HS walk

Scaled :
10 T2b
3 Wall climb

EMOM 10 mins
3 Press
3-6 Strict pull up

30min for consistency:
1 minute run
21 KB Swings
21 Reverse lunges
3 Rope climbs
- Rest 1min between rounds-
- Note round times! Keep times as consistent as possible-

45s On 15s Off for 12min
Air bike (calories)
HSPU (scale down for wall walks or push ups if needed)
Rest

EMOM 8:
x sHSPU

EMOM 8:
x sPull ups

For time:

21/15/9 sqt snatch @30/20kg
42/30/18 Push up

WOD (S):
AMRAP 15
10 hang cleans 40/30 (power or squat)
10 push ups
10 pistols
10 T2B

rest 5:00

AMRAP 15
10 push press 40/30
10 wall ball
10 KBS 24/16
10 pull ups

Barbell Complex:

6 set, every 90sec

Power Clean + 2x Squat Clean + 3x Front Squat

Drop and go reps.

RPE 4

1. DU (x40-60)
2. OH+Front rack-Lunge with 2x db/kb (4-6/hand)

You choose reps/weigth.