10 min AMRAP
8 cleans 80kg/55kg
10 burpees
100 singles

4 rounds for time
20 wall ball
15 T2B
10 DB/KB push press (5+5)

3 rounds for time
30 KBS 24/16
90 DU

5 rounds for time
5 burpees
10 DB/KB front rack lunge

rest 5:00 between workouts. Total time cap: 40min

5 Rounds for Max Reps

Bench Press (bodyweight)
Pull-Ups

Rest as needed between movements and rounds

For time:
Buy In: 30 HR Pushups
then
18-15-12 reps of:
Pullups
Burpee-Box Jumps
then
Cash out: 50 Squats

Accessory 3rs:

15-20 V-Ups
10+10 Windmill
0:30 hands stand

Deadlift
5x40%
5x45%
5x55%

Shoulder Press
1x4 @60%
1x4 @70%
1x4 @80%
1x3 @90%
2x4 @90%

EMOM 20 min (5 rounds)

1) 5-10 strict ring dips
2) 50 Double unders
3) 30sec hollow hold
4) 30 sec arch hold

AMRAP 3:
21 Overhead Squats (95/65)
21 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (115/80)
18 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (135/95)
15 Lateral Erg Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (155/105)
12 Lateral Erg Burpees
Max Calorie Row

AMRAP 10:
15 burpees
15 Thruster @50/35kg
15 Kipping pull up

4 mins rest

AMRAP 10:
15 burpees
15 Shoulder to Overhead @50kg/35kg
15 Box Jumps

4 mins rest

AMRAP 10:
15 burpees
15 Hang Power Cleans @50kg/35kg
15 Wallballs @9/6kg

Rx+: 60/40kg

Goal : 2 + rounds in each AMRAP