5 RFT:
10 Pull-ups
10 Push presses 42/30kg
10 V-ups

Timecap 15min

30min AMRAP

2, 4, 6..... of Burpees
2, 4, 6..... of Squats
30 Du
2, 4, 6..... of Power Clean 60/40
2, 4, 6...... of Push Ups

Conditioning
5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10 Dumbbell 1-Arm Snatch (70/50#) (5/arm)

3x8 Barbell bicep curls
3 heavy sets of unbroken reps.

50 Russian twists with KB

For 40 minutes:

1000m/800m ski
40 sit ups
1 min rest
1000m/800m row
20 KB swings
1 min rest
1500m/1000m assault bike
40 double unders
1 min rest

4x
(2min ON(8 lifts)/1min OFF)

Power Snatches
new lift every 15:e sec (8 lifts)
start first round at 70% of 1RM and add weight to next round.

A) 4x
2min ON/2min OFF
Run around the Box + ME Cal. Row

B) 4x
Every 4th minute
15/10 Cal. Assault Bike + 200m Run

Form 2 lines, mobility and dynamic drills working down the track for laps. Freestyle.
8min
Then go into Lead Legs Warm-up Circuit.
15min

Gymnastics conditioning:
E3MOM for 24 mins mins (2 rounds)
1. 50/35 cal bike/ski/row
2. 50 DU + 15 T2B
3. 20 wall ball + 20 pull up
4. 15 burpee box over