4 x Lift & Catch (heavy)
8 x Box Jump
12 x Kettlebell Swing (American)
8min AMRAP

Dynamic Box Squat
12x2r @ 55%
30s. REcovery

Ski Erg x 5pulls
KB Goblet Clean x5
Sprawl x5

10pulls/10/10
15pulls/15/15
20/20/20
20/20/20
20/20/20...

2-3min goblet clean practice
12 min AMRAP

15min

Find your box jump 1 rm.

Beast circles x 100 (total)
Hollow rocks x 100
Torsion control x 100 (total)
Side plank 100s per side
Plank 100s

15 min cap
20 min

Thruster 3-3-2-2-1-1-1

EMOM 6:
alternate between (3 sets each)
5 strict ring dips (banded ring dips)
5 strict hspu (10 perfect push ups)

5 overhead rope slams
5 overhead ball slams
5 strokes ski erg
5 scissor jumps per side

10,10,10
15,15,15...

Next person in line starts as soon as person ahead starts into slams. May jump ahead in line if finished scissor jumps first.

12 min AMRAP
15 min

50 over the box jumps
40 KBS 24/16
30 abmat situps
20 wallballs 9/6
800m run with slamball 9/6
20 over the box jumps
30 KBS 24/16
40 abmat situps
50 wallballs 9/6

3 x 3 X 85-90 %