amrap 8:
8 bar over burpees
4 stoh 60/40

3 rounds for time

1000/800m row
30 db hang power clean 45/25lbs
30 burpee

tc 30min

EMOM 42, easy pace.

1 min : 3-5 Overhead Squat (floor)
2 min : 10-15 WB 9/6kg
3 min : 10 step over box w/ KB
4 min : 5-8 Hang Power Clean
5 min : max Cal. Row
6 min : Rest

How did it Go?

3 Rounds of
9 Clean & Jerk 60/40kg
12 Toes-to-bar
15 Box Jumps

6x3 Push Press ~@40%

AMRAP 3

20 power clean@70/50kg
*remaining time burpee over bar

Test: 30 sec max hspu

EMOM8:
1. 50% of day´s max hspu reps
2. 6-8 strict t2b/ knee raise

12 min for quality:
9 hollow rock
12 barbell bicep curl
15 barbell shoulder press
18 barbell bent over row

Pair Chipper
YGIG/movement
20 Cal Row
15 Toes to bars
15 Wallball shots
10 Cleans 62/43 kg (60/40)
5 Ring muscle-ups
Timecap 10 min

3 rounds (not for time)
- 10 Horizontal row (rings / barbell)
- 10 seated leg raises
- 5 High box jumps

Thruster Build to heavy 1 rep in 15 minutes
you can do 3-5 reps from start and once you feel start to do singles. start it bwn 60-70% of 1rm.
goal is to get 8-10 sets total.