Strength Deadlifts 3 sets 6 reps Metcon For time 100 air squats 50 HSPUs (sc pushups) 50 toes to bar Partitioned anyway

Strength Bench press 3 sets 6 reps heavy Strongman Build to max (unbroken) 20m farmers carry 20m sled pull 3 rounds for time 10m farmers carry 10m sled pull At 80% of max

Gymnastics 4 rounds for quality 5-8 strict pullups (weighted) 5-8 ring dips (weighted) 10-14 roll hollow to arch Metcon 20 min emom Min 1: 30 DUs + max DB STOH Min 2: rest Min 3: 15 DB front squats + max pullups (RX+ C2B) Min 4: rest 2 DBs 22.5/15 kg

Weightlifting Hang power clean Build to 2RM Metcon For time: 10-8-6-4-6-8-10 Front rack reverse lunges Bar facing burpees Hang clean and jerk 60/40 kg 12 mins time cap

Strength Back squats Every 90 sec, 5 sets 5 reps building to heavy 5 min emom 1 paused back squat at 100% Metcon 5 rounds for time 20 DUs 8 single arm DB push press 22.5/15 6 toes to bar

In team of two 5 Rounds 10 Bar Muscle up 20m Hand Stand Walk 30m 2 Kettlebell lunges 24/16 100 - 80 - 60 - 40 - 20 DUs

Strength Back squats Build up to 5 RM 5 sets 1 rep at 100% EMOM Metcon 10-8-6-4-2 Back squats at 70% Snatch at 70% Burpee box jump over 30/24

In teams of two 2 rounds 10 deadlifts 140/90 24m 2KB OH walking lunges 20/12 For time 30 2KB thrusters 16 BMU 20 2KB thrusters 10 RMU 10 2KB thrusters 6 rope climbs 2 rounds 1k row/run 30 burpees

Weightlifting Squat cleans 10 min emom 1 rep at 70-80% Metcon 18-15-12-9-6-3 DB hang clean and jerk Toes to bar DB box step overs 2DBS 22.5/15 KG Team of 2 optional

Gymnastics 16 min emom Min 1: 6-12 ring dips (sc pushups) Min 2: 6-12 pullups Min 3: 20-40 sec hanging L hold Min 4: 20-40 sec handstand hold Metcon 3 rounds 3 min amrap 30 DUs 10 SDHP 40/30 5M HSW or 1 wall walk 1 min rest 3 min amrap Row or run 1 min rest

Weightlifting 10 min EMOM (increasing weights over sets) 1 snatch pull + 1 hang power snatch Metcon For time (12 min cap) 20 hang power snatches 40/30 30 wallballs 10/7 strict pullups 30 wallballs 20 hang power snatches

In teams of two 10 min amrap 200m synchro run 10 rope climbs 20 synchro toes to bar 2 mins rest 10 min amrap 20 cal row 20m HSW 10 Synchro muscle ups 2 mins rest 10 min amrap 20 cal bike 10 hang snatches 50/35kg 20 synchro pullups

Strength Front squats 6 sets 5 reps every 2 mins at 70-80% of max Metcon 4 rounds 10 power cleans 10 burpees over the bar 3 mins rest 4 rounds 10 thrusters 10 burpees over the bar 50/35kg

Strength Strict press Build to 6RM 3 sets 6 reps at 70-80% Barbell Good mornings 4 sets 8 reps heavy Single leg deadlifts 3 sets 8-12 reps heavy (each leg) Metcon 3 rounds for time 15 toes to bar 12 2DBs lunges 22.5/15 9 burpees over DBs

Gymnastics 4 rounds for quality 5-10 Strict HSPUs (sc box HSPUs) 10-15 ring rows 15-20 hollow rocks Metcon 3 rounds for max reps 20 wallballs 20 box jumps 20 push press 35/25 200m row/run 1 min rest after each round

Weightlifting 1 clean + 1 STOH + 1 front squat + 1 STOH Build to max 4 sets 1 clean + 1 STOH at 80% Metcon 12 min amrap 3-6-9-12-15 etc DB power snatch DB box step ups Push ups 22.5/15

Metcon In teams of two Buy in: 400m synchro run 4 rounds 20 cleans 60/40 16 burpees 12 HSPUs 1 min rest Buy in: Synchro 500m row 4 rounds 20 snatches 50/35 16 box jump overs 12 toes to bar

Strength Push press Build to 3RM 3 sets 3 reps at 80% Metcon 4 rounds of 200m run 4 devil presses 8 pullups 12 wallballs 1 min rest

In teams of 2 1k synchro run 3 rounds: 2 rope climbs 4 RMU/BMU 12 C2B pullups 800m synchro run 21-18-15-12-9-6-3 Abmat Situps Deadlifts 60/40 600m synhro run 3 rounds 30m HSW 30 box jumps

Weightlifting Squat cleans Build to a heavy single (NOT 1rm) Metcon Every 3 mins for 6 rounds 50 DUs 6 squat cleans Round 1+2 at 50% Round 3+4 at 60% Round 5+6 at 70%