For time:

50 TTB
10 Hang Squat Clean 80/60kg (Teens 67,5)
40 C2B
10 Hang Squat Clean 80/60kg (Teens 67,5)
10 RMU
10 Hang Squat Clean 80/60kg (Teens 67,5)

TC 12 min

Back Squat

2 x 4 x 70%
3 x 2 x 80%

500m row/ski/bike
then
2 rounds 5 reps each
- front squat
- high hang muscle clean
- Clean pull under
- high hang clean
- Clean

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Every 30s
2 high hang power clean
@ 42/29

With a Partner (You GO, I Go )

AMRAP 8:00
40 Power Snatch @42.5/30kg
16 kipping Handstand Push-ups

Rest 60s

AMRAP 8:00
40 Overhead Squats @42.5/30kg
16 Cal Row

Rest 60s

AMRAP 8:00
40 Box Jump Overs @60/50cm
16 Devils Press @22,5/15kg

Rest 60s

AMRAP 8:00
40 Power Cleans @42.5/30kg
16 Cal Row

Goal: 2+rounds each AMRAP

45 minutes of running at an easy pace, approx. 9km

Went really well

4 rounds for quality

8 DB row e/s @AHAFA
16 KB pull Throughs @AHAFA
(in a plank)
8 DBL KB bulgarian split squat e/s 2x 17.5/12.5

500m row
3x
7 wall ball 12/9 to high target
4 plate dead bug e/s
7 Ring row, 2 s. hold at the top

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In 20 min

Find your 1 RTM back squat
- mark your 3 heaviest lifts

DBall Floor Press: Accumulate 50-100 reps. Rest as needed.
+
- Foam Roll - Lats x 60s each (6-12 inches of motion)
- Biphasic Lat Stretch x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Outdoor workout

8min AMRAP
400m run
16 one arm DB hang snatch 22,5/15

Rest 4min

8min AMRAP
400m run
16 one arm KB hang snatch 24/16

15k Imported.