Back squats 4-4-4-4-4

For max reps: 2 min shuttle runs (20m) 2 min toes-to-bar 2 min shuttle runs (20m) 2 min handstand walks 2 min shuttle runs (20m) 2 min hand release push-ups 2 min shuttle runs (20m)

2 rounds 800m run 32 DB split cleans (2×22.5/15kg)

For time: 30 KB Russian swings (24/16kg) 30 KB goblet squats 100m bottom-up KB carry 20 KB Russian swings (24/16kg) 20 KB goblet squats 150m bottom-up KB carry 10 KB Russian swings (24/16kg) 10 KB goblet squats 200m bottom-up KB carry 20 KB Russian swings (24/16kg) 20 KB goblet squats 250m bottom-up...

3 rounds for reps 2 min: Bike for cals 2 min: Box jumps (76/60cm) 2 min: MB v-ups (9/6kg)

AMRAP 20 min 5 strict pull-ups 10 handstand push-ups 15 back squats (20/15kg)