A. Front squat
Build to a heavy 3 @ RPE 9
*then 2×3 90%

B. For time:
21-18-15:
Wall balls
Toes-to-bars

”Operation Overlord”

For time with partner:
Buy-in: 1944m row

Then complete ’Utah’
100 wall balls
200 double-unders

Directly into ’Omaha’
200 alternating lunges
50 burpees

Then complete ’Gold’
50 box jump overs
80 pull-ups

Finally complete ’Sword’
77 partner medicine ball sit-ups
100 push-ups

Time cap: 48 minutes

A. Deadlift
Build to a heavy 1 @ RPE 9-9,5

B. For time:
21 deadlifts @ 50%
21 handstand push-ups
15 deadlifts @ 60%
15 handstand push-ups
9 deadlifts @ 70%
9 handstand push-ups

A. Strict weighted pull-up
Build to a heavy 2
+
2x max reps @ bodyweight

B. I go, You go for 20 minutes:
20 wall balls
20/16 cal row
*switch after full rounds

A. Shoulder press
Build to a heavy 5 @ RPE 7
*then 3×5 85-90%

B. AMRAP 3:
Bar over burpee
+
Rest 2:00
+
AMRAP 3:
Jerk 60/42,5kg
+
Rest 2:00
+
AMRAP 3:
Wall walks

For time and load:
21-15-9 toes-to-bar
15-12-9 devils press 1×22,5/15kg
+
Rest 5:00
+
Build to a max weight for the day:
1 power snatch + 1 hang squat snatch + 2 overhead squats

A. Front squat
Build to a heavy 3 @ RPE 8
*then 2×3 90%

B. 3 sets of:
5 rounds of Cindy
75 double-unders