5min AMRAP
6 hang power clean 50/35
12 pull-up / jumping pull-up

5min rest

5min AMRAP
6 shoulder to overhead 50/35
12 sit-up

2) 10 min AMRAP
10 push ups
10 T2B
10 cal row
10 kb-snatch alternating 24kg/16kg

1K Row/Ski or 4:00 Assault Bike
10 Box Jumps Step Downs @60/50cm
45 Meter Double KB Front Rack Carry @24/16kg
750 Meter Row/Ski or 3:00 Assault Bike
15 Box Jumps Step Downs
45 Meter Double KB Front Rack Carry
500 Meter Row/Ski or 2:00 Assault Bike
20 Box Jumps Step Downs
45 Meter Double KB Front Rack Carry
250 Meter Row/Ski or 1:00 Assault Bike
25 Box Jumps Step Downs
45 Meter Double KB Front Rack Carry
- Goal: Sustainable pace, steady breathing

TIME CAP = 30:00

Optional, 2-3 rnds for quality:

10 dual DB bench press
10 dual DB incline bench row
10 seated dual DB presses

5 x HSPU
5 x Turkish Get-up
15 x Sit-up (abmat)

10 x Press
15 x OHS
20 x Push Press
25 x Front Squat
30 x Push Jerk
35 x Back Squat

Use the max weight you can perform 10 presses with, for all moves.

200 m run
10 x Push-up

Watch this:

Then pick two exercises and do 3x10 reps with relatively easy weight, focusing on breathing and movement fluidity.

For time :

1K Row/Ski or 4:00 Assault Bike
10 Box Jumps Step Downs @60/50cm
60 Meter Double KB Front Rack Carry @24/16kg
750 Meter Row/Ski or 3:00 Assault Bike
15 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
500 Meter Row/Ski or 2:00 Assault Bike
20 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
250 Meter Row/Ski or 1:00 Assault Bike
25 Box Jumps Step Downs
60 Meter Double KB Front Rack Carry
- Goal: Sustainable pace, steady breathing

TIME CAP = 30:00

Extra:
Side Plank Knee to Elbow: 25 quality reps per side, split as needed

15 min for skills:

10 hollowrocks
5 hollow to pike hold
5 russian dips
3-5 kipping pull-ups/banded pull-ups
5 kip swings with hip snap
1-2 bmu/partner assisted bmu/banded foamroller bmu/banded bmu/jumping bmu