6 rounds 400m  carry (22.5/15kg) 12 push press (50/35kg) 12 box jumps (60/50cm) 12 sumo deadlift high pulls (50/35kg)

AMRAP 16 min 40 double-unders 20 box step-ups (60/50 cm) 10 ring dips

5 rounds 5 hang squat snatches (70/50 kg) 100m KB front rack carry (24/16 kg) 5 single arm KB jerks – each side

Power cleans 3-3-3-1-1-1

For time 40-30-20-10 Air squats Handstand hold (seconds) Russian KB swings (32/24 kg)

For time 50 Good mornings(20/15kg) 40 DB slam (15/10 kg) 30 Chest-to-bar pull-ups 20 Parallette pass-throughs 10 Ring muscle-ups