AMRAP 6 min
10 pistols > SL box(bench) squat > reverse lunges
10 pushups > box pushups

EMOM for 15min:

Min 1: 10/10 heavy one rm swings
Min 2: 3-5 strict HSPUs
min 3: rest

For time: Partner "Glen"
You Go , I go
30 Power Clean + Push Jerks @ 60/42.5kg
Run 1600 m ( 8x200m relay)
2km Row
10 Rope Climbs
Run 1600m ( 8x200m relay)
2km Row
100 Burpees

Timecap: 40 mins

5-4-3-2

Add weight after each set

In teams:

100 tyre flips for time:

Every 3min: 10 burpees

4 x 30 Banded Good Mornings; Rest 1:00

3 rds of quality
15 superman
15 hollow rocks
5 banded 3 position MU drill
3-5 strict c2b

Scale c2b to 3 negative

3x10 hollow body pulldowns
3x30 s Get out of the pool
3x10 Beat swing

5 rounds for time:
40 DU
30s HS hold
15 Pull-ups
10 Power cleans 40/30kg
1 Front squat @80/56kg

TC 20min

2 Power clean & Jerks @70%