3 RFT of:
400m run
21 KBS 24/16
12 pull ups

7 minutes on 2 minutes off x 3
AMRAP
10 Power cleans at 135/95
20 WB
10 T2Bs
20 push ups

On the 2 minutes x 10 rounds:
10 C2Bs
10 DB thruster at 50/35 lbs
5 lunge steps per leg holding the DBs in a front rack position

10 rounds for time of:

2 clean and jerks at 185/125

4 ring dips

8 C2B

30 minute EMOM

1- 18/14 calorie row

2 - 15 T2B

3 - 10 burpees

4 - 15 DB snatch 50/35

5- AMRAP WB

6- Rest

1:15 on 1:15 off x 8

1 rounds of NATE

2 MU

4 HSPU

8 KBS at 2/1.5

AMRAP front squats at 185/125

Part A: Sprints - 50m rest 2 minutes x 8

Part B: DB body building work

4 x 8 as heavy as you can of

DB seated press

Chest Flies

Bicep Curls

5 RFT of

400m run

15 OHS 95/65

200m run

15 KBS at 15/1

10 T2Bs

rest 1 minute

X 8

A: 90 seconds on 30 seconds off X 5 rest 3 minutes and repeat
50 DU
10 Power cleans at 135/95
AMRAP bar hop burpees