WODS

Sumo Deadlift
5-5-5-5-5

Then

42-30-18
Wall Ball (20/14) to 11/10ft
Hang Snatch (75/55)

10-9-8-7-6-5-4-3-2-1:
Toes 2 Bar
Deadlift (155/105)
*5 x Bar Facing Burpee After Each Set*
*13 MIN CAP*

200m Run
40 x Wall Ball (20/14) 11/10ft
200m Run
30 x Ring Dip
200m Run
20 x Thruster (155/105)
200m Run
30 x Ring Dip
200m Run
40 x Wall Ball (20/14) 11/10ft
200m Run
*16 MIN CAP*

Push Press
1-1-1-1-1-1-1-1-1-1

150 x Double Under
100 x Push Press
50 x Overhead Squat
Rx: (75/55)
*9 MIN CAP*

Every 6 MIN for 3 Intervals
30 x Toes 2 Bar
20 x Burpee Box Jump Over (30/24)
10 x Snatch (135/95)
*Scale to complete work under 6 Min*
*If you cannot finish under 6 MIN, Rest 3 MIN and do 2 Rounds*

37 x Bear Complex (155/105)   [205/135]
*21 MIN CAP*

12 MIN AMRAP:
20 x Deadlift (115/75)
15 x Box Jump (24/20)
10 x C2B Pull Up

3-3-3-3-3-3-3
Push Press

Then

30 Muscle Ups
*10 MIN CAP*
*Sub 1:1 C2B & Ring Dip*

15 MIN to Establish 1RM
Box Jump
*Standing Box Jump*
*Post Max Height*

Then

21-15-9
Taters (24/16kg)
Ring Dip
*7 MIN CAP*

12 MIN AMRAP:
12 x Push Up
9 x Box Jump (24/20)
6 x Reverse Front Rack Lunge (2 x 32/24kg)