1 mile run 30 burpee box jump overs 24, 20 10 rope climbs 15 burpee box jump overs 24, 20 5 rope climbs 800m run

1) kang squat 4×5 2) back squat 1 rep max

14 minutes. Up ladder by 2 each round Dumbbell Shoulder to Overhead 70, 50 Chest to Bar Pull Ups

1) EMOM power clean + front squats + hang clean & jerk 2) clean and jerk 1 rep max

3 Rounds for Time 400m Run 12 Deadlifts 275, 193 20 Toes to Bar

For Time 1000m Row 25 Thrusters  95, 65 100 Double Unders 800m Run 25 Thrusters 100 Double Unders

AMRAP 20 200m Run 10 Pull Ups 15 Push Ups

1) EMOM 10 Hang below knee snatch 2) Back Squat build to 2RM for day

Run 4 x 800m.    rest equal time

1) Back Squat 5×2@90%  2×1@95%  2×1@98% 2) 25 Body rolls

   
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