HEAVY DAY 15 min to find 3 rep max - bench press (at least 5 heavy sets) - rest 5 min - 15 min to find 3 rep max - deadlift (at least 5 heavy sets)

5 rounds of 2'30" ON / 2'30" OFF 60 double unders 15 thrusters @ 40/30 kg max pull ups - score: pull ups as a 2x team -  

In 18 minutes, Ladder 1 / up hspu box jump & over DB snatch (each arm) @ 30/20 kg  

For Time Ladder 20 / 2 Calories + Ladder 10 / 1 burpee chest to bar

HEAVY DAY Clean & Jerk 5 sets of 11 - 9 - 7 - 5 - 3 reps * unbroken sets * increasing load * rest as needed between sets

4 rounds for time of 400m run 20m front rack walking lunges @ 2 x 24/16 kg KBs 20 toes to bar

Team 2x 3 rounds for time of 1000m row (250m each) 60 wall balls 30 deadlift @ 100/70 kg  

5 rounds, start every 5 minutes, 300m run 21 KB swings @ 24/16 kg 12 pull ups RX+: 28/20 kg & 9 chest to bar ADV: 32/24 kg & 6 bar muscle ups

HEAVY DAY "Thruster Waves" 3 - 2 - 1 3 - 2 - 1 3 - 2 - 1 each wave heavier than the previous one Cool Down 1k row/skierg 2k bikerg 50 cal assault bike

Amrap 20’ 5 deadlift @ bw (with bb/fat bar/DBs) 10 hand release push ups 15 calories (row/AB/skierg)