Deadlift
5×3 @ 78% Of 5RM

5 Rounds For Time
9 Ring Dips
12 Hang S. Arm DB Clean&jerk 22,5/15
21 Wall Ball 9/6

For Time
600 mt Run
5 Complex 70/50
20 Box Jumps
20 KB Swings 24/16
2’Rest
400 mt Run
5 Complex 70/50
16 Box Jumps
16 KB Swings 24/16
1:30″ Rest
600 mt Run
5 Complex 70/50
12 Box Jumps
12 KB Swings 24/16
1’Rest
400 mt Run
5 Complex 70/50
8 Box Jumps
8 KB Swings 24/16

Complex:
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat + 1 STOH

With a Partner

For Time
200 DU
100 MB Sit ups
50 Burpee Box Jump Over
50 Synchro Air Squats
100 Cal Row
200 DU

For Time
800 mt Run
40 Air Squats
40 Push ups
600 mt Run
30 Air Squats
30 Push ups
400 mt Run
20 Air Squats
20 Push ups

10’EMOM:
Min 1 – 45s Front Rack Double Kettlebell Hold 24/16
Min 2 – 15 Hollow Rocks

Back Squat
5×5 @ 75% Of 5RM

24′ EMOM
1: 12 Burpees
2: 60 DU
3: 15 Wall Ball 9/6
4: Rest