A,
Banded Deadlift 5-5-3-3-3

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

B,
"Chelsea"
Every 1 min for 30 mins do:
5 Pull-ups
10 Push-ups
15 Air Squats

C,
3 rounds for quality of:
20 Band Pull Aparts
10 L/10 R Single Arm Banded Pull Downs
5 Wall Slides

5 rounds:
12/10cal AB
6/6 SA DB OHS 20/15kg
12 T2B

Tall muscle clean primer
3 x 3 empty barbell

Clean
5 x 3 @ 75% of 1RM clean

Jerk from behind the neck
3 x 4 @ 75% of 1RM clean & jerk

Barbell front rack reverse lunge
3 x 12 (6 each leg) @ 8RPE

Accessories
100m suitcase carry 9RPE x 3
3 x 30 sec sandbag hold

200 DL 100 kg
Partner WOD
You go, I go

Teams of two

6 x 4 min, rest 1 min (split reps anyhow)
A.
10 Sandbag/ D-ball over shoulder
20m Sled push

B.
15 cal echo bike
25 KBS

C.
20m Walking lunges (with 2 KB)
20 Target burpee

D.
5 pull up/ring row
10 push up
15 air squat

E.
15 Box step over (with 2 DB)
15 DB snatch

F.
20 cal row
20 Wall ball

2 x 20 hammer curl
2 x 20 tricep pulldown

12-9-6
Power cleans @60kg
Pull-ups

12-9-6
Squat cleans @60kg
Chest to bar pull-ups

A,
3 rounds for time of:
20 Power Cleans, 61/43kg
20 Wall Balls, 12/9kg

Compare to 5-1-21.

Goal: Sub 12 mins

B,
3 rounds for quality of:
5 Prone Swimmers
Single Arm Overhead Carry, pick load, L 15m/R 15m

A,
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]
1x [ 2 Hang Power Cleans + 2 Squat Cleans ]

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

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
5 rounds, each round for time, of:
1 Rope Climb
10 Dumbbell Box Step Overs, 22,5/15kg
15 Push-ups

Rest 1:30 between each round.

Goal: Sub 2 min/round

C,
3 rounds for quality of:
10 L/10 R Single Leg Hip Thrusts
5 Glute Bridge Walk Outs
5 L/5 R Hip Circles

Hip Circles- quadruped

Rest as needed between rounds.

A,
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]
1x [ 2 Push Press + 1 Split Jerk ]

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

Build up to a heavy weight for the day and accumulate a total of 5 work sets.

B,
Teams of 2 - for time:
50 Box Jump Overs, 60/50cm
70 Deadlifts, 102/70kg
50 Box Jump Overs,
70 Toes-to-bars
50 Box Jump Overs,
70 Front Squats, 70/47kg
50 Box Jump Overs,
70 Pull-ups

Complete in teams of 2.

One person works at a time. Break reps up any way you want, but you must finish one exercise before moving to the next.

Goal: Sub 21 min

C,
3 rounds for quality of:
10 L/10 R Paloff Press, pick load
10 L/10 R Lateral Med Ball Toss, pick load
10 Slam Balls, pick load
Rest 1:30