3 rounds nft:

8/leg walking lunges

8/leg box step ups

20 hollow rocks

ample rest between movements

3 rounds for time:

20 KBS

20 box jumps

20 ttb

20 back squats (135/95)

EMOM for 10 mins

3 power cleans

15-12-9-12-15

deadlift

burpee

5×5 strict press

5 rounds:

2 mins to complete:

250m row

max reps push press (115/75)

2 mins rest

2RM front squat

four rounds for time:

5 front squats (75-80% of 2RM)

15 pull-ups

400m run

Three rounds nft:

max reps rope climbs

5 deadlifts 

30-25-20-15-10-5 WBS

5-10-15-20-25-30 KBS

4 rounds nft:

5 chin ups

5 pull-ups

10 diamond push ups

20 hollow rocks

15 min amrap:

10 push presses (115/75)

15 burpees

20 box jumps

4 rounds nft:

6 back squats

6 front rack lunges each leg

five rounds:

2 min AMRAP

alley sprint

max rounds “Cindy”

rest 2 mins between rounds

4 rounds:

4 L-sit pull-ups

6 strict presses

5-8 weighted dips

ample rest between movements

for time:

10 over the bar burpees

15 STO (115/75)

20 front squats

25 deadlifts

30 pull-ups

25 deadlifts

20 front squats

15 STO

10 over the bar burpees

4 rounds nft:

8 Bulgarian split squats (each leg)

10 single legged DLs w/ DBs (each leg)

1 min plank hold

ample rest between movements

6 rounds:

90s to complete:
alley sprint
10 box jumps (24/20)
max rep KBS

Rest 90s between rounds