Deadlift rack pull 3x7

4 RFT:
25 Abmat SU
50m Sledge push (skillmill max)
100m KB Farmers carry 2 x 32/24kg
200m Row (max damper)

skill: pistol squat

Workout for quality (not for time but use max 25 min and main focus is in the movement quality)

Perform
21-18-15-12-9-6-3
Ring dip
Hollow rock
pistol squat, alt

1. (0-6min.)

AMRAP 6min:
9 cal Row
12 DB-Snatch (22.5/15kg)

1. (6-13min)

Find Front squat 3RM in 7min.

Rest 2min... (13-15)

1. (15-27min.)

AMRAP 12min:
15 T2B
15 DL (100/70kg)
15 WB (20/14lbs)

For Time:
21-15-9 of
Snatches 40/25kg
Box Jump Overs L/M
Toes to Bar

A:Dead Lift 3x5 @ 30x1
3 heavy sets of 5
Rest 3-4min between sets

C: 6rft
7 strict chin ups
9 ball slams
200m row

Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Power Clean + Push Jerk - 5, 5, 3, 3, 3
Hang Clean Pulls - 3, 3, 3, 3

Rive + työntö RM
3x1+1@90%

Työntöveto
2@95%
3x2@100%

Etukyykky 2RM

Jalkojen nostot riipussa 3 x max