Three rounds of:
Wall-ball 20/14
Sumo deadlift high-pull 35/25kg
Box Jump, 20" box
Push-press 35/25kg
Row (Calories)

BROOMSTICK MILE
For Time
25 Back Squats
25 Front Squats
25 Overhead Squats
400 meter Run
25 Shoulder Presses
25 Push Presses
25 Push Jerks
400 meter Run
50 Hang Cleans
400 meter Run
50 Snatches
400 meter Run

For time:

• 30 cal row
• 20 box over burpees
• 10 full clean 70/50kg

with partner, 2 rounds for time:

• 100 wb
• 10 rope climb
• 100 cal row

7x
1 min assaultbike
2min rest
1 min heavy sled pull/push (whole minute)
2min rest

6 x 3min on/2min off, alternating

A)
20/17cal row
10 bw dip
max reps dumbbell snatch (pick weight)

B)
25 wall ball
10 pull up
max reps box over burpee

10 min amrap
10 cluster
200m run

5min rest

10min amrap
10 tng power snatch
200m run

EMOM 5 MIN
5 Power Clean (~80% 1rm of day)
EMOM 5 MIN
3 PC (~85%)
Every 30sec. x10
1 PC (~90%)
EMOM 5 MIN
5 Power Clean (~80% 1rm of day)

No rest btw. EMOMs

Lopuksi VATSAT

10 rounds
100m run
10* pull up
100m run
10*burbee
30 sec rest between rounds

Time cap 20 min

12 Deadlift
9 Hang Power Clean
6 STOH
3 Thruster

TIME LIMIT 15MIN