For Time 600m run 30 thrusters 30 pull ups 400m run 20 thruster 20 pull ups 200m run 10 thruster 10 pull ups RX: 40/30 kg  

For Time 100 - 80 - 60 - 40 - 20 double unders 50 - 40 - 30 - 20 - 10 alt. db snatch @ 22.5/15 kg 25 - 20 - 15 - 10 - 5 toes to bar

For Time 1 mile run 100 kb swings @ 32/24 kg 200 push ups 300 air squat 1 mile run * partition the reps as you like

Every 2 minutes,  10 power snatch @ 40/30 kg 10 burpees x 10 rounds  ::: ::: ::: Core Work 5 x 12 DB sit ups  

Front Squat - Week 1 5 reps @ 65 % 5 reps @ 75 % 5 o + reps @ 85 % ::: rest ::: For Time 1k run/row 50 bb thruster 30 chest to bar pull ups

Push Press find 1 rep max ::: rest ::: 3 rounds for reps of 90" - max calories 90" - max burpee pull ups 90" - max power snatch @ 35/25 kg rest 90"

10 rounds for time of 5 deadlift @ 120/80 kg 15 wall balls

Front Squat find 1 rep max ::: rest ::: Amrap 12' 9 pull ups 35 double unders

Team 2x - For Time 1k row 60 push jerks @ 60/40 kg 1k row 60 hang power cleans @ 60/40 kg 1k row 60 clean & jerks @ 60/40 kg