1) 6 rounds:
- 15 KB Swing @ 32/24 
- Sprint 1/2 gasser.
Rest for 2 Minute between rounds

2) AMRAP in 3 Minutes
Wall Balls

3) 50 Push Press @ 40/30

4) Run 1 Mile

Teams of 2:

- Sprint 200m 
- 30 Deadlift @ 60/40
- 30 KB High Pull @ 24/16
- 30 Pullups
- Run 200m
# Teammate 2 must wait until team mate 1 has completed deadlift before proceeding.
# Runs are to be done together.

Then:
TGU Practice.
Aim for 1 rm.

Strength:

FUll Clean and Jerk;

Find your 1 rm

Then:

1 rep on the minute every minute for 10 minutes.
Weight is 85% of 1rm. 

 Workout:

AMRAP in 20 minutes:
- 10 Burpees
- 15 Squat Wall jumps
- 20 KB Swings  24/16
- Run 200m

Rest 5 Minutes:

L Sit / Knee raise Combo.
 

Groups of 2:

3 Rounds:

1) Run 200m
2) Partned hold 20kg bar ovehead
(Penaltys for dropped bars for bothe teammates)

Then:

Individually:
AMRAP in 8 minutes:

- 5 Plank walkouts
- 10 Burpee box jumps 

Workout:  

For time:

- Air Squat:
50,40,30,20,15,10
- KB Swing @ 24/16:
40,32,24,16,12,6
- Pullup:
20,16,12,8,6,3 

Warmup:

3 x 20 Wall Ball Shots

Strength:

SDHP Ladder:
- 20 @ 40/30
- 10 @ 50/35
- 5 @ 60/40
- 3 @ 70/50
#2 Rounds

Workout:

5 Rounds:
- 5 Deadlift @ 70% 1rm
- 30 Second Handstand Hold 

WOrkout 1:

AMRAP in 3 Minutes:
- Double Unders

Rest 3 Minutes:

WOrkout 2:

AMRAP in 12 Minutes:
- 5 Ring DIps
- 5 Pushups
- 5 Push Press @ 40/30

Rest 3 minutes 

- Run 800m
6 Minute Cut off
- Run 400m
4 Minute Cut off
- Run 200m
2 Minute Cut off
 

Strength:
Back Squat:

1,1,1,1,1,1,1 

WOrkout:

3 Rounds:
- 3 Power Cleans @ 80/50
- 9 Box Jumps
- SPrint Full Gasser.

Strength:
KB Squat Clean Ladder:
- 20  @ 24/16
- 10 @ 32/20
- 5 @ 40/24
2 ROunds