For time:
10 Overhead Squats, 70/45 kg
10 Box Jump Overs, 24/20 in
10 Thrusters, 61/43 kg
10 Power Cleans, 92/60 kg
10 Toes-to-bar
10 Burpee Muscle Ups
10 Toes-to-bar
10 Power Cleans, 92/43 kg
10 Thrusters, 61/43 kg
10 Box Jump Overs, 24/20 in
10 Overhead Squats, 70/45 kg

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For Time:

10 Handstand Push-ups
20  Wall Balls
30 Toes-to-Bars
40 Power Cleans 60/30kg
50 Burpees
60 Sumo Deadlift High-pulls 35kg /25kg

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Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Time cap: 7 minutes

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Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans 102kg / 61kg
100 foot Sprint

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21-15-9 reps for time of:
Deadlift 142 / 92kg
Box jump 30″ / 24″

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Rest day!

Seven rounds of:
3 Rope climb
10 Wallball shots 20 pound ball
15 Kettlebell swings 24kg/16kg
20 Double-unders

“Jackie”

1000 meter row
50 Thrusters 20kg
30 pull-ups

4 rounds for time:

15 Lunges with bar in front rack 40kg(30kg)
10 Push ups

Weight Lifting Skills 630pm

Back Squat 5-5-5-5
Push Press 5-5-5-5
Push Jerk 5-5-5-5