A. 6 minute AMRAP of Rowing and Wall Ball Shots

Row
Wall Ball Shots

B. Rest for 2 minutes

Rest

C. 6 minute AMRAP of Burpee Broad Jumps and Prowler Pushes

Burpee Broad Jump
Prowler Push

D. Rest for 2 minutes

Rest

E. 6 minute AMRAP of SkiErgs and Sandbag Walking Lunges

SkiErg
Sandbag Walking Lunge

F. Rest for 2 minutes

Rest

G. 6 minute AMRAP of Running and Farmers Walks

Run
Farmers Walk

A. 32 minute EMOM of Running, Dual Dumbbell Snatches, Wall Walks, and more

Run
10 Dual Dumbbell Snatch
3 Wall Walk
8 Burpee Pull-Up
10 Dumbbell Push Press
12 Alternating Dumbbell Front Rack Reverse Lunges

A. Death By Squat Clean Thrusters and Burpee Step Over the Barbells

Squat Clean Thruster
Burpee Step Over the Barbell

Synchro. DB Cluster + synchro. Burpees over DB

A. Powersnatch

EMOM8 (start @ 50% or work up from 2nd weight after empty bar)

1 hang powersnatch

B. Clean Pulls

EMOM8 (start with the weight of the last Part and go up from there)

2 clean pulls

C. MetCon

8 rounds for time

12 SA DB Deadlifts (22,5/15)
9 SA DB Hang Powercleans
6 SA DB STOH

TC 10 min

Alternate sides after each round (= 4 rounds each side)
Choose a weight where you can do each movement Unbroken seperately.