For Time 800m run 45 deadlift @ 100/70 kg 400m run 30 hang power clean @ 80/50 kg 200m run 15 cluster @ 60/40 kg  

Team x 2 12 rounds, 1 round each, 12 calories bike/row/ski 6 bar muscle ups 3 stone g2sh @ 70/50 kg

3 rounds of 400m run 42 wall balls @ 9/6 kg 21 hang power snatch @ 40/30 kg

Deadlift  work up heavy sets of 5 reps * after each set, 10 DBs bent over row ::: ::: ::: ::: ::: Bench Press work up heavy sets of 3 reps * after each set, 8 cross over reverse flyes

Team x2 Amrap 15 minutes 1 round each - I go / You go 5 chest to bar pull ups 6 burpee lateral over bar 7 thruster @ 40/30 kg

Amrap 18' 200m run 3 hspu 3 toes to bar * add 3/3 reps @ each round

Tempo Back Squat 5 sets of 3 reps Tempo 3310 * after each set, 8 reps cross over pull down + 12 reps DBs bent over row @ 2 x 15/10 kg

"Abbate" For Time 1 mile run 21 clean & jerk @ 70/45 kg 800m run 21 clean & jerk @ 70/45 kg 1 mile run

For Time 300 calories (row / skierg / bikeerg / assault bike / echo bike) * every 2 min, from min 0', alternate 3 bar muscle ups or 9 goblet squat @ 32/24 kg

Team "McGhee" 30 rounds, in pairs, 1 round each 5 deadlift @ 125/85 kg 13 push ups 9 box jumps cap time 30'