AMRAP 4:00
Barbell @ 60/40kg

9 Power Snatches
15 Thrusters
21 Power Cleans
Time remaining: Max Overhead Squats

For time

12 Power Cleans (185/135) 84/61kg
12 Front Squats (185/135)
12 Push Jerks (185/135)
Rest 3:00
9 Power Cleans (225/155) 102/70kg
9 Front Squats (225/155)
9 Push Jerks (225/155)
Rest 3:00
6 Power Cleans (245/165) 111/75kg
6 Front Squats (245/165)
6 Push Jerks (245/165)

Conditioning

3 Rounds:

9 Ring Muscle-ups
15 Burpee Box Jump Overs (24/20)
21 Overhead Squats (135/95) 61/43kg

Max reps DL@100 kg
2min rest
Max reps pull-ups
2min rest
Max reps bench press @BW (feet not touching floor)

AMRAP 15min

15 Power Snatches (95/65) 43/29kg
30 Wallballs (20/14)
60 Double Unders

Conditioning
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Result is reps done after running.

12 rounds
Run 400m
Rest 2min

Count only running time.
Mark your lap times.

4 rounds for time
- 200m run
- 12 ring push up
- 10 t2b

5 Rounds:
5 Bar Muscle-ups
7 Dumbbell Hang Clean and Jerk, Each Side (50/35)
9 Dumbbell Overhead Squats, Each Side (50/35)

Squat Clean + Handstand Walk
10 Squat Cleans (60%) + 20′ Handstand Walk
8 Squat Cleans (68%) + 40′ Handstand Walk
6 Squat Cleans (75%) + 60′ Handstand Walk
4 Squat Cleans (83%) + 80′ Handstand Walk
2 Squat Cleans (90%) + 100′ Handstand Walk

Power clean 8 x Every 90 sec.

Find max of today.