Amrap 20' 12/10 calories row/ski/AB 10 front rack walking lunges @ 2 x 24/16 kg KBs 8 burpee box jumps @ 50 cm  

Amrap 6 min 12 power clean @ 40/30 kg 12 pull ups -- rest 3 min -- Amrap 6 min 8 power clean @ 60/40 kg 8 chest to bar pull ups -- rest 3 min -- Amrap 6 min 4 power clean @ 80/55 kg 4 bar muscle ups  

In pairs, 20 rounds for time of 15 wall balls 5 power snatch @ 60/40 kg - 1 round each -

HEAVY DAY Push Jerk - from the rack 3 - 3 - 3 - 3 - 3 https://youtu.be/a-aNEOTc45g

In pairs, 1 round each, ladder 12 / 3 hang squat clean @ 50/35 kg toes to bar  

Amrap "Wittman" In 20 minutes, max reps/rounds of 15 power clean @ 40/30 kg 15 box jumps R 15 KB swings @ 24/16 kg

Team 2x - In 24 minutes, max meters with row/skierg 100m each, 200m each, 300m each... --- rest --- Amrap 8' burpee chest to bar* * every 5 reps, bar muscle up

HEAVY DAY Olympic Lifting 25 minutes to work up Clean* & Jerk - singles *squat clean

Team 2x For time 50 burpees 400m run (together) 100 push ups 400m run 150 walking lunges 400m run 200 air squat 400m run 150 walking lunges 400m run 100 push ups 400m run 50 burpees

Start @ 0’00” For Time 27 - 21 - 15 - 9 calories kb swings @ 32/24 kg Start @ 15’00” For Time 27 - 21 - 15 - 9 goblet squat @ 24/16 kg toes to bar