For Time:
1,500 Meter Row
30 Deadlifts 110/75kg
45 Lateral Barbell Burpees

Light Option

750 Meter Row
30 Deadlift (light/ moderate)
30 Lateral Barbell Burpees

2 x Rope Climb
4 x HSPU (kipping allowed)
Heavy Bearhug carry 4x Rig w. sandbag, stone, keg etc..
4 Rounds
Then:
50 x Wallball Shots 9/6kg
Minimum rest.

"Speedo"
Every 3 Minutes x 5 Rounds:
21/15 Calorie Row
15 Plate Hops
5 Thrusters*
*Building to a Heavy Thruster Weight.

On the Minute x 10:

2 Box Front Squats

80 air squat
70 abmat sit up
60 split jump
50 KBS 24/16
25 burpee
rest 2 min
25 burpee
50 KBS 24/16
60 split jump
70 abmat sit up
80 air squat

(A)
20 minutes of light muscle snatches.
Focus on keeping the bar close without doing an early arm pull

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(B)
15 minutes of power snatches. You may add weight.

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(C)
Behind the neck push press
6 x 2
Easy weight.

Core Work

EMOM 5 min
10 abmat sit-ups + 15 sec crunch hold

Optional Accessory Work

3 rounds of:

20-40 sec dumbbells overhead hold
20-40 sec ring support hold
20-40 sec chin over bar hold

1 min rest between rounds

AMRAP 5
10 Box Step-Ups 24/16kg
20 Hollow Rock

Rest 2min

AMRAP 5
15 Toes To Bars
15+15 One Arm KB Swings 24/16kg

3 rounds for quality
10 goblet squats
8+8 lunges with a turn 5 kg
6+6 hand circles
2 min row
5+5 kb Bulgarian dead lifts