10 min AMRAP
3 rope climb
10 DL ~85kg
20 box step ups *unweighted

Back squat max reps at 80%

..at 75kg

4 sets

5-10 unbroken kipping handstand push-ups
10 DB push press
:20-:30 sec wall facing handstand hold

Rest 2 min between sets

For time

21-15-9
400m run
Box jumps

4 sets of:

1 clean pull + 3 dip clean pull + 1 hang clean pull (below the knee) @80% 1RM power clean

After each set do 3 jumps
3 back squat jumps @25-35% of 1RM back squat

6 sets of:
1 clean pull + 1 power clean from mid thigh + 1 power clean from above the knee + 1 power clean from below the knee @70-75% 1RM power clean

3-minute Row + 3-minute SkiErg
+
5/side Single-arm, single-leg DB snatches
10 Tension swings (bar, then rings)
5 Deck squats
10 Handstand shrugs
+
Squat snatch
Build to workout weight
+
2 rounds @ increasing pace
3 Squat snatches
3 Ring muscle-ups
3 Overhead squats
3 Bar muscle-ups
90-seconds rest between rounds

Every 90 sec for 12 min:
• 1 Clean Grip Pull
• 1 Cluster w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM clean and jerk.

Every 90 sec for 12 min:
• 1 Snatch Grip Pull
• 1 Squat Snatch w/ 3 sec pause in bottom
Perform the complex in 90 seconds for 8 rounds. Recommended: 70%, 70%, 80%, 80%, 85%, 85%, 90%, 90% 1RM snatch.