4RFT
15 Koblet lunges R
10 T2B
15 Koblet lunges L
30 KB Swings

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8-12 rkbs
8-12 db pp
8 hip extension

Metcon/*Rx(18)
40 kettlebell swings 35/20-*53/35
1 rope climb mod as needed/*1 mu+3 ring dips
40 step ups/*box jumps 24/20
1 rope climb mod as needed/*1 mu+3 ring dips
40 kb clean and jerk
1 rope climb mod as needed/*1 mu+3 ring dips
40 step ups/*box jumps
1 rope climb mod as needed/*1 mu+3 ring dips
40 kb sdhp
1 rope climb mod as needed/*1 mu+3 ring dips

5x2 deadlift(12)

Finisher
2 min hamstring stretch
30 w raise
30 v-ups plus :30 sec vsit

For Time:
30 Clean & Jerks (185/135)

2 x Hang Power Snatch + 1 x Hang Squat Snatch + 1 x Snatch

4 rounds
10 around the world 10kg/5kg
10 HSPUs
10 C2Bs

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
10 plyo
8 good morning
6 hang clean
4 hrpu

Metcon/*Rx(20)
400 *du's/plate jumps 45/35
every two minutes complete the following:
5 cleans 115/75-*145/95
5 burpees
This workout is complete when you complete 400 *double unders/plate jumps. Start the workout with cleans and burpees.

hang clean(12)
3x2 climb

Finisher
2 min hamstring stretch
30 t raise
60 dbl crunch

EMOMx10: 2 Power Cleans +2 Front Squats + 2 Push Jerks (185/135)

5 x 3
* try to do every sets with same weight

4 RFT
350 run
20 Box Jump 24/20
15 WB 9/6
10 Power clean 43/30
2 Rope Climb

6 Rounds, new round every 5th minute

Each as fast as possible:
Row 250/200m
40 Squats
10 Burpee- Box Jump Overs