A,
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]
1x [ 1 3 Position Clean + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

High Hang Clean + Hang Clean + Clean, complete the Split Jerk only after the pull from the floor

B,
3 rounds for time of:
50 Partner Wall Balls @9/6kg
50 Bike Calories

Complete in teams of 2.

Partners accumulate a total of 50 wall ball passing back and forth. Allocate calories on the bike any way you like to reach the 50 reps/round.

Goal: Sub 18 min

C,
Weighted Sit-up @20/10kg: 5 x 20 secs / 10 secs
R Side Plank: 5 x 20 secs / 10 secs
L Side Plank: 5 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 5 intervals.
Score is the total reps performed in all of the intervals.

15min amrap

6 db squat

12 Knee raise

24 dumbell over jump

100m run

Bike Ergo

Max Calories 10 Rnds.

:20 on :40 off

8 RFT:

5 Chest To Bar
5 Front Squat 60/40kg
5 Bar Facing Burpees

Warm Up

5 min Bike Ergo
..then
30 Air Squat
20 Push Ups
10 Pull Ups
20 Cossack Squat
15 Clapping push Ups
8 CTB

• 45s. Row - Walk Out + Push up
• 45s. Row - Reverse lunge w/ stretch
• 45s. Row - One leg V sit up

• 45s. Row - Ring Row

• Mobility...

• 2x
  4-6 Deadlift
  4-6 T2B
  4-6 OHS

• Work on Deadlift

For time:
Box jump 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Kettlebell swing 20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2

Time cap 12 minute

Rx 32 kg/ 24 kg

AMRAP 21

7 Push Press @70% todays heaviest load
30/21 Cal Echo Bike
20 GHDSU

Push Press

4 x 3, AHAP

Heavy, not all out!