Team 2x For Time 100 - 80 - 60 - 40 - 20 wall balls alt. DB snatch @ 22.5/15 kg -- time cap 30' --

10 rounds, start every 2 min, 200/150 m row 10 KB swings @ AHAP 5 strict pull ups - if you don't finish the round in 2 min, the workout turns into an AMRAP -

Front Squat  1 - 1 - 1 - 1 - 1 - 1 - 1 ::: ::: ::: ::: ::: In 8 minutes, 50 toes to bar 100 air squat max double unders goal: + 200 !

5 rounds of 3 min ON / 3 min OFF In 3 minutes, 2 rounds of "D.T." @ 60/40 kg + amrap burpee lat jump Score: total burpees as team of 2

"Jack" As Many Round As Possible in 20 minutes of 10 push press @ 50/35 kg 10 kb swing @ 24/16 kg 10 box jumps @ 60/50 cm  

5 rounds, each as a sprint, 250m row 15 burpees 7 bar muscle ups 15/10 cal assault bike --- rest 2 min --- Goals: TOP: sub 3 min round ADV: sub 3'30" round AVE: sub 4 min round

Team 2x - In 20 minutes, 40 thruster @ 40/30 kg 150 double unders 30 thruster @ 50/35 kg 150 double unders 20 thruster @ 60/40 kg 150 double unders 10 thruster @ 70/45 kg 150 double unders max thruster @ 80/50 kg

Front Squat Week 4 - Deload 5 @ 40 % 5 @ 50 % 5 @ 60 % ::: ::: ::: ::: ::: "D.T." with KBs / DBs 5 rounds 12 deadlift 9 hang power clean 6 push jerk

Open Prep Workout Amrap 18' 15 wall balls 12 calories 9 toes to bar 6 alt. DB snatch @ AHAP

Amrap 10' Ladder 1/up KB swings @ 32/24 kg Burpee Box Jumps @ 50 cm --- rest 5 min --- Amrap 10' Ladder 1/up Power Clean @ 50/35 kg Hand Stand Push Ups