5 rounds for time of 300m run 20 alt. DB snatch @ 22.5/15 kg 10 hand stand push ups - rest 2 min -

For Time 3 rounds of 12 thrusters @40/30 kg 12 pull ups 3 rounds of 9 thrusters @ 50/35 kg 9 chest to bar 3 rounds of 6 thruster @ 60/40 kg 6 bar muscle ups

4 rounds for time of 24 calories bike/skierg 18 wall balls 12 toes to bar 6 stone - rest 3 min between -

"Barbell Complex" Find max load in 25 min of 5 deadlifts + 5 hang squat cleans + 5 push jerks + 5 front squats - must be performed UNBROKEN -

Amrap 18’ 200m run + ladder 1/up muscle ups

For Time 21 - 18 - 15 - 12 - 9 - 6 - 3 Power snatch @ 40/30 kg Burpee lateral over barbell

Amrap 20' 400m run 7 squat clean @ 70/45 kg  

Team 2x For Time 100 DBs man makers RX: 2 x 22.5/15 kg  

Front Squat 20 min to find 1 rep max ::: ::: ::: ::: ::: In 8 minutes, 800m run + max SDLHP @ 40/30 kg

Work on Weakness WORKOUT On the minute x 24 min, min 1 - 60 double unders min 2 - 10 toes to bar min 3 - 10 hspu - scaling options on the board -