WOD (S):
Teams of 3
100 cal row
90 wall ball 9/6
80 KBS 24/16
70 T2B
60 burpee over bar
50 hang power clean 50/35
40 front squats 50/35
30 S2OH 50/35
20 thruster 50/35
10 squat clean 50/35

AMRAP 12 Complex of:
6 Romanian Deadlifts @60/42.5kg
6 Hang Power Cleans
12 Front Rack Reverse Lunges (total)
12 Barbell Rows

Rest as needed between rounds
ALL done without dropping the bar or re-gripping.

AMRAP 12 min
20/17 Cal Row, 17/14bike/ski
20 Russian Swing @32/24kg
20 Sit Up
Rx+ : GHD sit up to paralel

Goal: 3+ rounds

3RFT (LT)
16 RKBS
16 walking lunges

timecap 6 min

Prone rear lateral raises: 3 x 15. Rest 60s.

8x
2min ON/2min OFF

A) 10 Burpee over Rower
+ max Cal. Row

B) 15 Wall Balls
+ max Cal. Echo Bike

C) 12 DB Snatches
+ max Cal. SkiErg

D) 15 Box Jump Overs
+ max Cal. BikeErg

3-4 Rounds
10 Prone Double KB Row

3 x 5 MU progressions feet on the floor

3 x 5-8 ring kip

3 x 5-8 jumping MU

7 Rounds for Time
5 Push Presses @60/40kg
10 Kettlebell Swings @24/16 kg
20 Double-Unders

TC: 14'

Strict pull up 5x4
Front squat 10-8-6-4-2