1200 mt run 50 wall ball 25 toes to bar 800 mt run 40 wall ball 20 toes to bar 400 mt 30 wall ball 15 toes to bar

8' to find 3RM clean and jerk 8' to find 2RM clean and jerk 8' to find 1 RM clean and jerk   metcon 50 clean and jerks 60/40kg  

Teams of 2 amrap 8' cal row 2' rest amrap 8' DB thrusters 20/15 2' rest amrap 8' burpee pull ups

5 rounds In 4' 400 mt run max snatch in 50/35kg 1' rest

800 mt run 30 power clean 50/35 30 pull ups 600 mt run 20 power clean 70 /45 20 pull ups 400 mt run 10 power clean 90/55 10 pull ups

8 rounds 8 thruster 40/30 8 box jumps 8 burpees  

7' to establish 5RM push Jerk 7' to establish 3RM push Jerk 7' to establish 1RM push Jerk   metcon amrap 9' ascending ladder 3 kb swings 24/16 3 push ups h/0 +3 each round

5 rounds 400mt run 12 squat cleans 50/35 12 toes to bar

Amrap 25' partner workout 5 power clean 70/50 kg 7 burpee pull up 10 kb swings 32/24 kg 100 mt run I go you go (after partner's 10th kb swing)

25' to establish 3RM BACK SQUAT     Amrap 10' 10 wall ball 10/7 10 ball slam 20/15