Team 2x - For Time 100 - 80 - 60 - 40 - 20 Wall Balls @ 9/6 kg KB Swings @ 24/16 kg + 400m run together after each round

Press  4 set of 6 reps @ 75% ::: ::: ::: ::: In 8 minutes,  ladder up 2 alt DB snatch 1 box jump over 4/2 - 6/3 - 8/4 ...

For Time 63 calories 36 pull ups 42 calories 24 chest to bar pull ups 21 calories 12 bar muscle ups

HEAVY DAY Front Squat 6 sets x 4 reps @ 85% of 1rm :: :: :: :: :: :: Cool Down Core Work

5 rounds of 300m row/skierg + 1 round of "D.T." - start every 4 minutes -

15 min to find 1 rep max Thruster ::: ::: ::: ::: ::: For Time 30 - 20 - 10 Alt. DB snatch Toes to bar

15 min to find 1 rep max Deadlift ::: ::: ::: ::: Team 2x - For Time 800m run 100 KB swings @ ahap 800m run

12 min to find 1 rep max Press ::: ::: ::: ::: ::: Amrap 12' - team 2x A - 12 thrusters @ 40/30 kg B - max calories score: cal + reps

15 min to find  1 rep max Front Squat ::: ::: ::: For Time 21 - 15 - 9 power clean @50/35 kg burpee over barbell

"Barbell Complex" 20 min to find max load of hang power clean + hang squat clean + front squat + thruster