10 rounds: 10 air squats every 30secs

Max reps in 3mins: 40kg bent over row (strict, no momentum) = 72

30 x 20kg Dumbell Straight Single Lead Deadlifts Each Leg...can't go on to other leg until 30 completed on one leg,,,(one are holds dumbell at side, bend over at hips until dumbell on floor keeping leg straight, other leg moves staight out parallel to floor, then return to starting position)

Dirty Thirty (20min time cap): + do 1 hand release & touch head at bottom burpee with clap above head on jump every minute on the minute
- 30 x 30kg Hang Clean & Jerk
- 30 x 20kg dumbell G2O (right arm)
- 30 x 30kg Barbell OH Lunge (right leg)
- 30 x hand release push-ups
- 300 single unders
- 30 x hand release push-ups
- 30 x 30kg Barbell OH Lunge (left leg)
- 30 x 20kg Dumbell G2O (left arm)
- 30 x 30kg Hang Clean & Jerk

Time: 19:30secs...did the first 22 hang clean and jerks at 40kg before dropping the wieght down - heavy lifting Wendler week beforehand has destroyed me!

1min Plank