8min AMRAP
3 x Wallwalk
6 x V-Up
9 x Weighted box jumps

Wod
4 Rounds
30s Row
30s rest
30s Thruster 45/30kg
30s rest
30s Pull up
30s rest

WEIGHTLIFTING

Push Press 1RM

RPE 5 (maximum effort)

Time cap 15min.

Go for 50 min...

Run 1 K
*Max reps strict HSPU
*Max reps ring rows
Row 1 K
*Max reps strict HSPU
*Max reps ring rows

Scale HSPU to box

12min Work for quality

Snatch pull + Squat snatch

3 sets of:
DB Bench Press x 12 reps @ 2010
Rest 75 seconds
Banded Standing Rows x 12 reps @ 2010
Rest 75 seconds
DB Standing Pull Over x 12 reps @ 2010
Rest 75 seconds
DB Alternating Hammer Curls x 12 reps @ 2010
Rest 75 seconds

3rds
Run 400m
30 x KB Swing (32/24kg)

4x
3min ON/2min OFF
alt. A and B

A) 30 Wall Balls
20 DB Snatches 22,5/15kg
+ Max Cal. on a machine

B) 20 Toes-to-bar
15 Hang Power Cleans 60/40kg
+ AMRAP of Bar Facing Burpees

Split jerks

15 rounds, every 90 seconds:

3 split jerks (use same weight)

Result= Weight

With a running clock with a partner:

0:00-10:00
Max 30 Meter Sled pushes (moderate weight)
*One athlete completes a full set a time

10:00 – 20:00
Max Reps KB Circuit:
8 Russian Swings Left
8 Russian Swings Right
8 Goblet Squats
8 1-Arm KB Rows each side
*One athlete completes a full set a time

20:00 – 30:00
Goblet Stair Cimb: both partners in stairs, alternate who is carrying the KB/DB as needed.

30:00 – 40:00
Easy Bike or Row