Voima:
10x 90 s
1 clean + 3 push jerk

Wod:
Death by thruster

5 Rounds for quality of:
10 Toes-to-bar
30 steps MedBall Overhead Lunges
20 Knee-hugs
30 Split Jumps
1min Plank hold

-2 cones set ~20ft apart
-2 people at a time. once they are done next 2 go

sprint there and back once then 20 alternating hand raise (in pushup position, no twist through hips)
there and back twice then 20 alt hand raise
3 times then 20
4 times then 20... continue with 4 + 20 from here on

12 min AMRAP
3-4min dynamic warmup of legs prior to start

20min

Deadlift @ 80/60kg
Ring dip

heavy power snatches

Each exercise= 10x 20sec work:10sec rest
KB swings
Mountain Climbers
Slamball Slams

15min circuit
18min

4 sets of:
Ring Dips x 8
Ab Mat Pistol Squat* x8/side
Hollow Rocks x30

*(watch video @ 1:45min) add abmat under back knee. add bumper plates underneath to make easier

3.5min rounds
20min

For time:

Run around the Box (~300m)
50 C2B Pull Ups
150 DU
50 Burpees
Run around the Box

5 minute dynamic warmup then:
1x15sec run @70%
1x10sec run @90%
2x10sec run @100%

Minimum 1 minute rest before each 100% effort runs
Record fastest SPEED

12min

5x2 @ 85%