EMOM for 12min
Clean (Full) + Front Squat + Jerk, work up to a heavy

Deadlift 4x6 AHAFA

Rest 2-3min between sets.

4 rounds, rest 1-2min between sets

5 Front Squat AHAFA
10-20 Parallette Push-Up
10-20 GHD Hip Extension
Go by feel. GHD Hip extension scaling→ prone back extension

AMRAP 10
max reps box over jumps 24/20
1 minute on/second off
Rest 3 min
AMRAP 10
Hollow rock
1 minute on/second off
Rest 3 min
AMRAP 10
Rowing calories
1 minute on/second off

Metcon:
27-21-15
Wall balls
KBS 32/24

3 sets, rest as needed

1) Banded Core Hold
2) 10-20 GHD Hip Extension

In 10min Intervals (8min time cap, minimi 2min rest)
21-15-9 of:

A.
Row (cal)
Burpee Over Rower

B.
Wall Balls
Box Jumps

C.
Shuttle Run (10m)
Pull Ups

D.
KB Swing 32/24
Goblet Squats 32/24

Result = total work time! If you fail a station or if you scale, Result for that station is 10min!!!!

500m Row / 400m Run / 26/20 cal AirBike / 28/22cal Ski
12 Burpees
21 Box Jumps

(Time cap: 12min)

4-7 Rounds:

20-25 seconds @ 110% AB/Row/Run
Rest 3 min

Score in calories (running in m). All rounds in comments.

WIDE GRIP CHIN UPS 4 X 10
Burn out with BB OH press 4 X 10 - 15 reps ** add in notes