Amrap 40:
500m row
20 renegade row alt.
15 shoulder presses
400m jog
20 box step-ups
15 sumo deadlifts

Amrap 4:
9 burpee chest-to-bar pull-ups
21 SDHP 35/25kg
-4:00 rest-
Amrap 4:
6 burpee chest-to-bar pull-ups
15 SDHP 50/35kg
-4:00 rest-
Amrap 4:
3 burpee chest-to-bar pull-ups
9 SDHP 60/40kg

A) 5 sets, E2M, add weight
squat clean + hang squat clean

B) Zombie front squat
Build to a heavy 3
*Then 1x max reps 85%

A) Build to a heavy single strict pull-up
*then 1x max 85%

B) The chief:
5x amrap 3, 1:00 rest between
3 power cleans 60/42,5kg
6 push-ups
9 air squats

A) Build to a heavy 3 bench press
*then max reps 85%

B) 2x amrap 8:
30 double-unders
20 abmat sit-ups
10 kettlebell swings 24/16kg
-4:00 rest

A) 20-10-10 deadlift

B) 4x60s amrap, 4:00 rest
5 thrusters 60/40kg
5 bar facing burpees
Amrap cal row

Amrap 18:
15 box jump overs 75/60cm
12 toes-to-bars
9 power clean & jerks 80/60kg
6 front squats 80/60kg