3 RFT:

Run (or row) 400 m.

4 Thruster+Fwd. Front Lunge each leg (lungester) w/ dbs 40s/25s

4 Devil Presses 40s/25s

8 OH Squats 115/85

8 Push Press 115/85

In 30 Minutes:

Run 1.5 Miles

With remaining time-

AMRAP-

11 Pull-ups

7 Hang Squat Cleans

7 Push Press

4 RFT-

6 Power Snatch 135/95

15 T2B

6 Thrusters 135/95

15 Calorie Row

10-9-8-7-6-5-4-3-2-1

Squat Snatch

Clusters

Pull-ups

W/15 Sit-ups between each set

One Barbell – 135/95

50 Thrusters 75/55

40 OH Squats 75/55

30 T2B

20 Front Rack Lunges 75/55

10 HSPU

21-18-15-12-9

Squat Cleans 95/65

Shoulder to OH 95/65

Start each round with 30 Walking lunges and end each round with 7 Pull-ups.

4 RFT-

8 Hang Power Clean and Jerks 95/65

8 Barbell Box Step Ups

Run 400 Meters (treadmill, row, bike option)

5 RFT-
12 Ring Dips
10 OH Squats 95/65
8 C2B Pull-ups
20 Box Jumps

3 RFT:

12 GHD Sit-ups

12 Bench Press 165/125

12 Pull-ups

12 KB Shoulder to OH

10 RFT

Run 100 m

7 kB Swings 50/35

7 Front Squats 135/95

7 Strict Press 95/65 (or dbs)