Total 120 min
Skillwork: BMU practice for 15 min
5 min row, 2 sets of: 10 thruster, 15 abs, 15 backs

A.
Every 2 minutes, for 20 minutes (10 sets) of:
Power Clean + Hang Clean + High Hang Clean
*Sets 1-3 – 55-60% 32.5 35 37.5
*Sets 4-6 – 60-65% 37.5 40 40
*Sets 7-8 – 65-70% 42.5 42.5
*Sets 9-10 – 70-75% 45 45
B.
Four sets of:
Front Squat x 5-6 reps @ 41X1
Rest 3 minutes

C.
Complete rounds of 9, 7 and 5 reps for time of:
185/135 lb Hang Squat Clean = 61 kg > 50 kg
Bar Muscle-Up > 7, 5, 3 green rubber band

Result: 17.48
Avg/max HR 166/182
Rest until the running clock hits 10:00, and then… > 20.00

D.
Three rounds for time of:
30 Wall Ball Shots (30/20 lb)
20 Chest-to-Bar Pull-Ups

Results: 4.51, 5.56, 6.10 = 16.55
Avg/max HR total metcons 172/188