four times six reps

1a) Bulgarian Split Squat: 3 x 6-8 ea. Rest 30s
1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s

• alternate between for 3 rounds.

3 rds
2 min WB
2 min Pull Up
2 min abmat sit up
* 1min rest between rounds

Result is total amount of reps

100 DUs
50 push presses 40kg/25kg
40 air squats
30 push ups
20 T2Bs

Spend 10min working on the variations of rope climbs

3 RFT:
500 Meter Row
25 Burpees
rest 3:00 between rounds

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