All Levels

Strength
A. 4 Sets of:

A1. 20/20 unloaded Cossack Squats
A2. 15/15 BP Russian Twists
A3. 20m Heavy carry(Yoke, Sanbag, Sled, Partner,…)


Metcon
B. 12:00min
:30s ON/:30s OFF:

Burpee Broad jumps

Cover as much distance as possible(1 rep = 10m)

Weightlifting

Weightlifting
A. Power clean + hang cluster
A. 1 Establish a daily max in the complex. You are only allowed to drop the bar after the cluster and not between the reps.

B. Thruster Chipper
Male weights: 40/40, 60/30, 75/20, 90/10.
Female weights: 25/40, 45/30, 60/20, 70/10.

Scale as needed.

Gymnastics

Gymnastics
A. 10:00 min EMOM:

1 - 5 Strict Pull-Ups

2 - 10 Push-Ups

B. 10:00min EMOM:

1 - 10 Inverted Rows

2 - 5 sHSPU

C. 5:00min AMRAP of:

Candlestick rolls into Box jump over