For time, do:
- 1000 DU

AMRAP 10 min

10 pullups
15 DU
20 hollow rocks

Emom 24

10 hang power clean
10 kb snatch
10-15 burbee
10-15 KBS
20 linkkaria 10kg levyllä
1 min rest

For 15 minutes:
Hi-hang muscle clean (from pockets)
Front squat
Hi-hang clean (from pockets)
2 Jerk

Keep the weight easily manageable and focus on good technic!!!
Rest 90-120sec btw sets.

EMOM 12
1. Three hang squat cleans @50%
2. Two hang squat cleans @55%
3. One hang squat clean @60%
4. Rest

Then
10 singles @40%
Not for time. Drop each rep.

For time:
*30 Pull-ups
*50 Thruster (45 pounds)
*1000m Row

1) Tempo Overhead Squat: 5 x 4, adding weight only if form permits. Rest 90s.
- 31x1 Tempo
- Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.

2) 1-Arm DB Row w. rotation: 3 x 10 ea. Rest 60s.

10 min AMRAP
10 wall balls
10 alternating DB or KB snatches
10 cal row or ski

Rest 1 minute

10 min AMRAP
10 pull ups (scale to ring rows)
10 goblet squats
10 sit ups

Rest 1 minute

10 min AMRAP
10 slam balls
10 burpees
10 thrusters with MB, Kb, or MB

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

Metcon/*Rx(20)
800m run
200m farmers carry 70/50-*90/70
50 step ups/*box jumps
200m lunge
800m run

3x3 front squat (12)

Finisher
30 hip rots per
30 arm circles per
:30 sec v-sit x3

70-90%