AFAP (As Fast As Possible)
33-27-21-5-9 reps of
Front Rack Lunges 42,5/30kg
Hand Release Push Ups

Buy out:
AMRAP 5′ V-Ups
(Or 100 reps)

EMOM x5:
2 Front squat (across)

For time:
30 DB Snatch (30/20kg)
100 DU's
20 DB Snatch
100 DU's
10 DB Snatch
100 DU's

For time:
1000m Row
10 Snatches (70/47.5)
10 MU
500m Row
5 Snatches
5 MU

Hang squat snatch: 2x1

Snatch balance: 2x1

OHS: 2x1

200 double unders
50 overhead squats 40/30
100 double unders
40 clean&jerks 40/30
50 double unders
30 hang power cleans 40/30

Focus: Jerk (Split or Push) 2x3 @ 75%, 3x2 @ 85%

 

Metcon: 10 Round E2MOM

 10 Bent Over Rows 135/95

 5 Barbell Rollouts 135/95

 

Score: Total Reps

A.
Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings