3 rounds
20 kb swings 24kg/16kg
12 pull ups
10 box overs 60cm/50cm

DELOAD

4 rounds
30s double under
30s v-ups
30s burpee
1min rest

Hard effort on the movements

For time
15-12-9-6-3 Front Squats 70/50kg (from ground)
6-12-18-24-30 DB Snatches 22,5/15kg

Ergo 24min at easy/ moderate effort…

At minutes 4, 12, 20; get of the ergo and perform:
10-12 Plate Front Raise
30 sec Weight Plate Hollow Flutter Kicks

At minutes 8, 16, 24; get of the ergo and perform:
10-12 Body Rows
10-12 Box/ Bench Dips
16-18 Bodyweight Russian Twist

6min AMRAP
8 toes to bar
12 pistol squat

Hiki:
12 min
9 Power snatch
12 Burpee
15 Air squat

On the 2:30 x 6 Rounds:
200m Run / 200m Row
30 Double Unders
10 Push Press 40/30kg

*Score = Slowest round

6 power snatches (35/50 kg)
9 overhead squats
12 box jump-overs (51/61 cm)

AMRAP 6:00
4 Devil's Press @22,5/15kg
5/4 Cal Bike/Row/Ski

Extra:
Bird Dog Row: 3 x 6-8 each. Rest 60s

4x3 Front Squat @70%
- Rest 90-120sec btw sets