A. 5×5 sumo deadlift
*add weight each set
**last set RPE 10/10

B. 4 rounds of:
200m run
10 bar over burpees
7 shoulder to overhead 60/42,5kg

In teams of 3 AMRAP 30:

A. 1 rounds of:
1 rope climb
4 burpee box get overs 120/100cm
8 v-ups

B. Machine

C. Rest

A. 5×3 strict chest-to-bar

B. 3x AMRAP 4:
4 rounds of Cindy + remaining time max reps double-unders
*rest 2:00 between amraps

”Nate”
AMRAP 20 minutes:
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings 32/24kg

A. Build to a heavy set:
Squat clean + Front squat + Squat clean + Front squat + Jerk

B. Back squat
Build to a heavy set of 8 @ RPE 8/10
*then 2×8 85-90%

MegaWOD:

Build to a heavy set of 10 bench press in 15:00
+
Rest 3:00
+
AMRAP 20 with partner:
5 synchro strict pull-up
10 synchro push-up
15 synchro air-squat
+
Rest 5:00
+
AMRAP 8 with partner:
Meters on any machine

A. 5×5 sumo deadlift

B. With partner for 15 minutes:

A:
12/9 cal row
9 power clean 60/42,5kg
6 bar over burpee

B:
AMRAP back squats 100/70kg