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.

2 Sets
4 x 400m Run @ mile pace
– 2:00 @ Recovery (walk) –
— Rest 4:00 between sets —

Flow. After each 400m repeat, recover for 2-minutes (walk)
Intent. Consistency and quality running. Hard paces but relatively long rests between repeats. Aim to make the final repeat of each set the fastest one in that set.

Score #1. avg. 400m time
Score #2. time for the final repeat of each set