3RFT:

Row 500m
40 Wallball 9/6kg
30 Dumbbell Snatch 22,5/15kg alternating
20 Pull Ups

E3MOM 4

4 RMU
16 Pistols squat alt.
15/11 Cal Echo Bike

Bench Press

2 x 4 x 85%

4 x 4 x 85 - 88%

SO 3:00

AMRAP 18: Max Calorie Assault Bike
Every 3:00 (On the 0, 3, 6, 9, 12 and 15):

50 Double-Unders
12 Burpees

(Not For Time)
3 Strict Handstand Push-Ups
3 Strict Ring Dips
3 Push-Ups

Front Squat

6 x 4 x 78%

Sendoff 3:00

Btw Sets 3 box jumps 30/24"

E6MOM x 4

1000m/800m row

Every 40s x 5
3+3 Kb Hang Snatch

Rest 90s
Every 60s x 4
5+5 Kb Hang Snatch

Rest 90s
Every 80s x 3
7+7 Kb Hang Snatch

Wod
3 Rounds
40s work /20s rest
Push up
Shp
Db/Kb Split jerk
Broad jump

Squat snatch (TnG)
5x3
* Build to a heavy set.

AMRAP 17

21/16 Cal Row
10 Deadlift 120/80kg (Teens 100/65)
20 Box Jumps
10 HSPU