3 Rounds not for time

• 400m Run
  
• 12 Sumo Dead-lift @ BW or 60% of 1RM
• 21 Box Jumps

100 Battle Rope Reps (double sine wave) - mixed in at any time

Back Squat

• 4 sets of 7
  

Then perform 1 set of max reps at 80% of weight used.

Every 90 Seconds for 6 rounds:

• 5 Power Cleans
  
• 5 Front Squats
• 5 Shoulders to Overhead
  

1. Romanian Deadlift, 4 sets of 8, building
   
2. Strict Handstand Push Up or Pike Handstand Push Up, Accumulate 28 reps

10 Rounds for Time

• 5 Sumo Deadlift High Pull (75/55, Rx+ 95/65)
  
• 10 Push Ups (Rx+ 6-8 Strict Ring Dips)
• 20 Double Unders

Every 2 minutes for 10 sets:

• 2 Squat Snatches

12 minute EMOM:

1. 5 Deadlifts
   
2. 8-12 Chest to Bar Pull Ups
   
3. 10-15 Burpees

10 Rounds For Time:

• 15/12 Calorie Row/Bike (alternate rounds) or 200m run
  
• 15 Wall Balls (20/14)

Rest 1 Minute Between Rounds

Fulcrum Dead-lift 3L-3R-3L-3R-3L-3R

3 Sets

• 10 Good Mornings
  
• 10 Back Flys
• 10 KB Single Leg Dead-lift
  

For Time (with a Partner)

• 80 Box Jumps
  
• 80 Wall Ball Shots
  
• 80 Double Russian Kettlebell Swings
• 80 Sit-Ups
• 80 Burpees
• 80 Double Kettlebell Sumo Deadlift
• 80 Hand Release Push-Ups
• 80 Plate Overhead Lunges
• 80 Pendlay Row
  
• 80 Double Kettlebell Thrusters

Split work as necessary. Only one athlete work at a time.

Back Squat 1-1-1-1-1
Scale: increase the reps per set

Tabata 40/20 (8 rounds)
Walking Lunge

Back thruster 1-1-1-1-1-1-1 reps

Scaling: Most athletes can perform this workout as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the standard thruster from the front rack.

Beginner Option:
Thruster 5-5-3-3-3-1-1-1 reps