5 rounds for time of:
Run 400 metres
30 Wall-ball shots, 20/14-lb. med ball
20 Kettlebell swings, 24/16 kg kettlebell

1/

• 3x3clean +1jerk 60-65-70℅
• 2x3clean +1jerk 75℅

2/

• 5x4 FS 75℅

3/

6RDS FT RX80

• 3 hang squat clean
• 1 push press
• 3 low hang squat clean
• 1 push jerk
• 3 squat clean
• 1 split jerk Rest 1'30min each round

Complete as many rounds as possible in 7 minutes of:

• 135-lb. sumo deadlift high pulls, 10 reps
• 135-lb. push presses, 10 reps

5x2 Hang Squat Snatch

Then

Every 90sec for 10 rounds:
1 Snatch pull + 1 Squat Snatch

Then

Find the days heavyish
1 Power Snatch + Hang Squat Snatch

Then

5x2 OHS

Find 2rm Hang Clean in 15min!
Power or Squat is permitted!

For time (45 min cap time):
3 rounds of:
- 500 m run.
- 10 Clean and Jerk @ 70/40 kgs.
- 2 legless rope climb.
2 rounds of:
- 100 DU.
- 10 Ring MU.
- 10 Strict HSPU.
1 round of:
- 250 m row.
- 15 burpees over the box 24"/20".
- 7 Snatches @ 70/40 kgs.

Run:
7-10x 90s. (Hard) + 30s. (Fast) / Rest 2min

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

• BB back squat

Focus #1: 4 Minute Tabata of Hollow Rocks (Not scored so maintain form and tight core)

Focus #2: Warm up to 80% 1RM Deadlift then:

5 Rounds of

•   1 <a href='/journal/movements/14'>Deadlift</a> @ 80%
  

•   3 Wgt Dead hang pull ups
  

•   1 Minute Rest
  

***Maintain DL weight but try to increase pull resistance

Metcon: 8 Minute AMRAP of

•   100m Bumper Plate Farmers Carry (L3 45/25, L2 35/15. L1 25/10)
  

•   100m Backward <a href='/journal/movements/1280'>Run</a>
  

•   100m Forward <a href='/journal/movements/1280'>Run</a>
  

Carry bumpers anyway you like, fingers gripping top, in the middle, or at the bottom but hold by your side. Recommended wgt is PER hand (Each 100m is 1 rep in last round)

Score = Heaviest completed DH Pull Up for 3 / Rounds + Reps

Focus: 10 Minute Warm Up pause squat cleans (pausing just above the knee).

10 Minute E2MOM: 2 Pause Squat Cleans (Working on form & speed under the bar. Find a challenging wgt but maintain form

Metcon: 5 RFT of:
3 Full Cleans (L3 135/95, L2 115/75, L1 Scale as needed)

3 Power Cleans
6 Box Jumps (L3 30/24, L2 24/20, L1 step ups 24/20
6 Pull Ups (L3 Strict, L2 Kip, L1 Banded strict)

1 Minute Rest

Cash out – 400m Run after 5th round & 1 minute rest after pull up in 5th round)

Score = Time (After run is completed)