Deadlift 5 RM, then 3x3 @ same weight

30 min amrap

500m assault bike
6 t2b
40m sled push
6 db thruster

Power clean 2-1-1
80%-85%-90%
3 rounds

Three sets of:
Back Squat x 6-8@ 32X1
Rest 60 seconds
Medicine Ball Hamstring Curls x 15-20
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds
+
12min amrap
15 ball slams
15 TTB
15 Wall Balls

Focus on tempo and hitting proper depth on your squats. Keep proper form and avoid good mornings.

Back squat

On the 2.30 x 4

1. 3 reps
2. 6 reps
3. 9 reps
4. 12 reps

Power snatch 2-1-1
80%-85%-90%
3 rounds

For time:

100 heavy MB cleans
(if you break, do 2 Rope climbs)

6 x 3

Mobbailut 16:00 & 17:00

A.
AMRAP8:
17 GHD sit ups (scale: ab mat)
6 HSPU (strict/kipping)

-5min rest-

AMRAP10:
15 Goblet squat (24/16)
12 Push-up
6 Toes to bar

B.
4x
10 DB bench press
10 Pull-up
12 Pull down (banded)

C.
3x
10 DB row
15 Push-up

D.
3x
10 DB lateral raises
10 Ring row
Max rep DB shoulder presses