3 Rounds for time:
500 Meter Row
21 Russian Kettlebell Swings @32/24kg
15 Squat Cleans @42.5/30

Timecap: 18 mins

For total time:
21 Front Squats @60/42,5kg
30 Cal Row or Ski / 21 Calorie Assault Bike
100 Double Unders

Rest 3mins

15 Front Squats @70/47kg
20 Cal Row Or Ski / 15 Calorie Assault Bike
75 Double Unders

Rest 3mins

9 Front Squats @80/53kg
10 Cal Row Or Ski / 9 Calorie Assault Bike
50 Double Unders

Each section is TIME CAPPED at 6 min
Bar taken from floor

Power Clean + Squat Clean: Heavy 1 + 1 (daily max)
- Option: Focus on technique for all sets.

1) Push Jerk: 9 x 2. Rest 60s-90s
- Build up if technique allows
- From rack

2) Floor Press: Build to a tough set of 6 in 5 sets. Rest 90s.
- medium grip

3a) 1-Arm DB Rows: 3 x 12/side No rest.
3b) DB Hammer Curl: 3 x 10. No rest.
3c) Ring Support: 3 x 10-20s. Rest 60s.

1a) Strict Chin-ups: 5 x 5. Rest 30s.
– Options: add weight, bodyweight, partner assisted
1b) Reverse Grip Banded Pushdowns: 5 x 10-20. Rest 30s.

2 Hang Squat Clean + 1 Push Jerk ( 15 mins )
- find your daily max
- then repeat other 2 sets within 10% of that weight

DEADLIFT 1RM
- 20 mins to max out
- NO ROUNDED BACKS
- do not risk injury
Warm up sets
8-5-5-3-3-2-2-1-1
- add weight each set

AMRAP 12 min:

1 Rope Climb
10 Burpees
15/15m Single Arm OH KB Carry

-Rx+:Legless Rope Climbs
Goal: 4+rounds

Overhead Squat: 5 x 4reps Rest 90s.
- add weight each set

Between sets :
Single Leg Barbell RDLs: 4 x 8/side (KB,DB)
- same weight across all sets

For time
4 rounds
3 Power Snatch 55/35kg
9 Bar Facing Burpee
15/13 Cal Bike/ski, 18/15 cal row
Timecap: 14 mins