5 rounds, start every 5 minutes, 5 back squat @ AHAP + 400m run - max effort !

Open Workout - 20.2 10 rounds for time of 8 ground to overhead @ 40/30 kg 10 bar facing burpees

"Nancy" 5 rounds for time of 400m run 15 overhead squat @ 40/30 kg

Team x 2 For Time 6000m row/skierg (500m each) after each effort, 5 clean & jerk @ 70/45 kg

8 rounds for time of 12 alt. DB snatch @ 32.5/22.5 kg 8 burpee box jumps R

HEAVY DAY Thruster 3 - 3 - 3 - 3 - 3 - 3  

Team x2 Amrap 8' 15 wall balls each - rest 2 min - Amrap 8' 50 double unders each - rest 2 min - Amrap 8' 5 bar muscle ups each

For Time Ladder 10/1 squat clean @ 60/40 kg * after each round, 7 toes to bar

Amrap 20' 200m run 7 strict pull ups (girls 5 reps) max hand stand push ups

Bench Press 5 set x 3 reps ::: ::: ::: ::: ::: Reverse Lunges 4 set x 6 reps