4 x

5   BMU
10 OVH Lunges
15 Sit ups holding a 10# plate

5 x

5 lateral box jump over burpees
100m sprint

21-15-9
back squats
dumb bell strict press
calories rower-bike-ski

*each set of back squats and presses get heavier

 3 rft...

50 wallballs
400m run

5x

5 BMU
10 SU
30 double unders

1 min max cal on Assault Bike
30 power cleans
1 km run

10x

3 SA db snatch on rt
3 SA db snatch on lt

3 SA OVH Squat rt
3 SA OVH Squat left

3 SA OVH Step ups RT
3 SA OVH Step ups left

every second minute 10 t2b

"Donny"
21-15-9-9-15-21
Deadlifts and Burpees

3x

10 elevated ring push up
10  dumb bell farmers carry lunges
100m run

then immedieately following

3x

15 wallballs
3 t2b
15 sit ups
3 pull ups

21-9-6-3 power cleans with increasing wt each round
12 push ups after each round power cleans

3 RFT

12 Front Squats
12 Bottom up KB press
12 Sit ups

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Every minute on the minute do:

3 deadlifts and max DU. Continue until you reach 500 DU's.

3 RFT

5 Power Snatch
200m run
5 HSPU
then immediately upon completion do:

3min AMRAP
3 T2B
5 Sit ups

6 min AMRAP

7 power cleans
5 reverse lunges
3 wall walks

21-15-9

dumb bell thrusters
pull ups

Find your 1 Rep Max Clean

7min AMRAP
20 cal Air Dyne
12 burpees

10 Turkish Get ups

3x
20 Kettlebell Swings
20 Step Ups with KB

10 Turkish Get Ups

21-15-9
OVHS
T2B
then 60 Cal on air dyne