In 15 minutes:
5x2 Overhead Squat

Rest 2 minutes btw sets

"AMRAP in 16 minutes
5 Box Jumps @50/60cm
5 Handstand Push-Ups
5 Single Right Arm KB Thrusters @24/16kg
5 Single Left Arm KB Thrusters @24/16kg"

A.1.
2 rds:
45s. Row/Air bike
8-12 Air squats
6-8 Ring rows
6-8 Push ups

A.2.
2 rds: (empty barbell)
5 Deadlift
5 Hang power clean
5 Front squat
5 Shoulder press

A.3.
2 rds: (add weight)
3 Power cleans
3 Hang squat cleans
3 Push jerks

A.4.
Mobility...
- Hip / Glute / Hamstring / Shoulder

Strict Pull-ups->Ring Rows
Rest 90s
x3

5 DL 60/45 kg
10 burpees -> bodybuilders

AMRAP 30 with a partner:
Buy in:
400 Meter Partner Buddy Carry (split as needed)
Then,
With remaining time AMRAP:
400 Meter Row
30 Wallballs @20/14
20 Toes to Bar
10 Burpees
*One person works. Split as desired.

Rx+: Burpees Over the Rower

3 Rounds
10 P.Clean and Jerk 60/42,5kg
20 T2B

Timecap: 12mins

Back squat (18mins)
10-8-6

• add weight each set
• rest more than 2-3 mins btw sets
• each set AHAP

"Mid Night Summer Wod"

AMRAP 27, with partner

Run 1200m (both)
21 Pullups (split as desired)
6 deadlift 180/120kg (both on bar)
20 Wallball (syncronized)
19 WallClimb (split as desired)

10 min AMRAP
5 thrusters 60kg/40kg
10 T2Bs
5+5 pistol squats