#Strength
max, 2 kg ramping, of:

• BB clean

Snatch.

Five rounds for time:

5 snatch 60/40kg
50 DU
5 ring MU

Partner Wod, you go I go, swap every 250m on row and every 10 reps on 100s.

500m row
100 wall balls 20/12
500m row
100 back squat 52/40
500m row
100 KB swings 24/16
500m row
100 OHS 43/30
500m row
100 Push press 43/30

40min time cap.

#Strength
max, 2 kg ramping, of:

• BB push press

10 burpees
10 pull ups
Max thrusters 65/95

Front Squat
EMOM
1-2-3-4-5-.... EVERY MINUTE ADD ONE MORE REP AT YOUR SET

7' AMRAP
BURPEES HIGH JUMP ( BAR )

#Strength
6 @ RPE 9; 1/2 load drop (-15%) of:

• BB shoulder press

#Strength
5 @ RPE 8; 2/4 repeat of:

• BB deadlift

Focus: Spend 20 minutes to establish a 1RM with the following complex

1 Powerclean

1 Push Press

2 Push Jerks

Metcon: 10 Minute AMRAP
5 Bar Muscle Ups – L3, 4 C2B & 4 Ring Dips– L2, 4 Mod C2B or Pull Ups, 4 Dips – L3

  5 <a href='/journal/movements/306'>Shoulder To Overhead</a> 155/115 – L3, 135/95 – L2, Mod as needed L3 (wgt should be heavy)

200m Sprint

Score = 1RM / Rounds + Reps (ea 50m = 1 rep in final rd for run)