A:
Clean complex: clean pull- power clean-squat clean @80% of power clean 5x1
B:
Emom 7 min. Power snatch 70% x5
C:
Front squat @90% 3x3

In teams of 2-3

Buy in:
5000m row

Then:
AMRAP
60 Burpees over the rower
60 Sandbag Cleans 50/30kg

Time cap 35min

A:3 rounds
Barbell Z-Press x 8
Rest 45 sec
Weighted Strict Pull-Up x 8 @ 1111
Rest 45 sec
DB Rear Delt Flies x 10-12
Rest 45 sec
Evil wheels x 8-10
Rest 45 sec

B: For time
50 KB swing 24/16
40 Goblet squats
30 Burpees
20 TTB

Snatch Balance 5x3
Power Snatch+Squat Snatch 5sets
Back squat 5x3

Front Squat

3x3@70%
3x3@80%

1 x 15 @50%

Ski
4 x 1250m
Rest 2 minutes btw. sets.
Results is average speed all five rounds.

"In team of 3:

AMRAP 30min

med ball slam 15/9kg

Dumbbell Bench Press

HSPU

start a 2 reps of each and increase by 2 reps each round.

A: Clean Pull + No contact clean + clean doubles
B: Clean + double squat + jerk
C: Backsquat 85% 5x3

1 Clean & Jerk every 30secs for 10mins
Choose a weight to do all 20 Clean & Jerks or increase/decrease as you please...

1 Power Snatch every 30secs for 10mins
Choose a weight to do all 20 snatches or increase/decrease as you please...