DL
4-4-4-4

Death by burpees

start with 3 burpees and add one burpee every minute.
*after each set of burpees perform 1 DL @85%

in 12 min work up to a heavy squat snatch

Buy in
50/35 cal AB

30 back squat
21 power snatch
20 backsquats
15 power snatch
10 back squats
9 power snatch

Buy out
100 DU

back squats @ 145/95 lbs
snatches @95/65 lbs

Change weights between movements

5 rounds for time:
400m run
10 box step overs 2×50/35 lbs DB
20 alt. DB power snatch 50/35 lbs

4 rounds
10-15 ring rows
30/30s side plank

Push press:
3-3-3-3-3

7 min amrap
7 push press 115/75 lbs
7 pullups

finisher:
Reverse Tabata L-sit

Gymnastics
22-16-10
weightet pistol 12/8kg KB
strict T2B

15 min TC

6 min amrap
20s handstand hold
20s wallsit
20s top of ring row hold

5 x every 5 min perform:
15/12 cal AB
12 power clean
9 front squat
6 S2O
3 thruster

*115/75 lbs

finisher:
30/30 side v-ups

Strenght class
12 min alt emom
1. 3 DL @70%
2. 6/6 weightet bulgarian split squats

4 sets
40m 2x DB overhead carry 50/35lbs
5 man makers
90s rest

finisher:
60 crunshes for quality

Conditioning
in Teams of 2
7500/6000 m row

*one person rowing, the other person working on:

200 airsquats
200 situps
200 Kb swings 24/20kg

workout is over when the row and all reps are completed

TC 40min

In teams of 2
30 rounds for time, You go I go (15 each)

10 wallballs
8 push ups
6 burpee over wallballs

TC35min