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In 8 sets, work to a heavy set of 2 deadlifts, not touch and go 5 sets, every 3:00 minutes:10 heels elevated goblet squats10 feet elevated ring rows20 Russian kettlebell swings

Skill: Chest to bar  5 Rounds16 Calories 8 Plate squats 8 Plate row 50’ Plate overhead walking lunges

Working for 20 minutes, 10 reps each with a partner:Medball chest passBand pull-a-partMedball scoop pass (10/side)Band external rotation pullMedball overhead slamBand overhead reach 8 rounds (4 each), alternating with a partner:6 hang power snatches8 lateral burpees over the bar300m row*Partner 1 completes an entire round while partner 2 rests

9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl  Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12 ring row  EMOM 6 accessory10 DB pullovers 8 DB between feet, on bench, hamstring curls

10 minute ascending ladder, for quality:1-2-3-4-etc. unbroken kipping pull-ups1-2-3-4-etc. unbroken push-ups*At the point where you are unable to complete the reps ‘unbroken’ reduce by one and finish the 10 minutes with those reps 3 rounds for time:400m run40 alternating dumbbell box step-ups

1 warm up 3 heavy sets 8 strict press16 alt cossack lunges10 banded pull through  1 warm up 3 heavy sets8 Push press 8 bent over row 10/10 Palloff press  1 warm up 3 heavy sets8 Push jerks8 wide grip Chin over bar row (Use BB in rig) 16 weighted dead bug 

Split jerk tech In 10 minutes, build to a heavy set of 1 front squat + 1 split jerk Dip clean + Split jerk:3 sets of 3+1, 3 sets of 2+1, 3 sets of 1+1 Push press, 3 sets of 5 reps, heavy across RPE7-8 (2-3 RiR)

21 Wall balls 200 m run 21 Burpee200 m run 21 Pullups200 m run  15 Wall balls 200 m run 15 Burpee200 m run 15 Pullups200 m run 9 Wall balls 200 m run 9 Burpee200 m run 9 Pullups200 m run 

Cardio circuit  20s on 10s off -3 min per movement 6x each movement before moving to the nextWall balls caloriesBurpeecaloriesSkippingCalories PullupscaloriesBox jumpsCalories 

20 minutes, for quality:5 reps per side, thoracic bridge5 reps per side, half kneeling wall windmill5 reps per side, rotational medball slam5 reps per side, 90/90 hip lift5 reps per side, split stance band row10 reps alternating, medball heiden jump 3 rounds for time:400m run25 thrusters15 pull-ups