For Time Ladder 20 / 2 calories bike/skierg/rower + 3 clean & jerk @ 80/50 kg

Amrap 8’ 30 double unders 12 KB thrusters (6sx/6dx) @ 24/16 kg - rest 2 min - Amrap 7’ 30 double unders 10 KB swings @ 24/16 kg - rest 3 min - Amrap 6’ 30 double unders 8 burpees

For Time 100 wall balls 80 push ups 60 box jumps over 40 pull ups 20 wall climbs

Team 2x Amrap 7' 30 back squat @ 50/35 kg 30 back squat @ 70/45 kg max reps @ 90/60 kg - rest 3 min - Amrap 7' 30 bench press @ 50/35 kg 30 bench press @ 60/40 kg max reps @ 70/45 kg - rest 3 min - Amrap 7' 30 deadlift @ 80/55 kg 30 back squat @ 100/70 kg max reps @...

Amrap 20' 16 calories row/skierg/bike 8 strict hspu 4 rope climbs

Emom 12' Sprints of 200/150m on rower/skierg - rest 4 min - Emom 12' 3 stone @ ahap + 7 toes to bar  

Team 2x Amrap 20' - I go / You Go 50 double unders 1 thruster @ 60/40 kg * add 1 thruster each round

HEAVY DAY 15 min to find 3 RM weighted pull ups (at least 5 sets) ::: ::: ::: 15 min to find  10 reps weighted step ups with DBs (at least 5 sets)

For Time 100 DBs hang squat clean thrusters * every min, 5 toes to bar RX: 2 x 17.5/12.5 kg  

Team McGhee 30 rounds for time of 5 deadlift @ 120/80 kg 13 push ups 9 box jumps @ 60/50 cm - 1 round each -