Strict (pronated) pull-ups @ 2111,
4-6 reps, rest 45'' between sets

Tempo: 2s down, 1s pause, 1s up, 1s pause

0-10 Minute: 1 Mile Run /4 x Stairs + AMRAP Clean and Jerk @ 60/42.5kg in remaining time

10-13 Minute: Rest

13-20 Minute: 800 Meter Run / 2 x Stairs + AMRAP Power Snatches @ 52.5/37.5kg in remaining time

20-23 Minute: Rest

23-27 Minute: 400 Meter Run / 1 x Stairs + AMRAP Thruster @ 42.5/30 in remaining time

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