Back Squat 2x1 (85%)

For Time

1Km Run
100 Push Ups (feet on bumper)
10 Snatch (60/43)

Every 2 min, 8+8+8 min
3xHigh Hang + 2xHang + Snatch x1

Minute 1: 5 bent over row, 5 hang clean, 5 push press
Minute 2: 3 shuttle runs
Minute 3: 10-15 T2B or 20 sit ups
Minute 4: 10 front squats

Deadlift 6 6 6

Bench Press 6 6 6

RX + WOD
10 Minute AMRAP
-21 Wallballs 30#/20#
-14 Pull-ups
-7 Deadlifts 205#/155#

For time (24 minute cap) of:
50 Calorie Row.
50 Box Jump Overs, 24/20".
50 Deadlifts, 85/60 kgs 50/30 kgs.
50 Wall Balls 9/6 kgs.
50 Ring Dips.
50 Wall Balls 9/6 kgs.
50 Deadlifts, 85/60 kgs 50/30 kgs.
50 Box Jump Overs, 24/20"
50 Calorie Row.

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

• BB paused bench press (3")

7 min AMRAP:
- 10 Power Snatch Rx:35/25 Kgs Sc: 20/15 Kgs
- 3 Rx: MU Sc: Jumping Chest to bar pull ups.