“Kenneth Phelan” with fewer burbees
5 Rounds for Time:
5 Deadlifts (155/105 lb)
5 Power Cleans (155/105 lb)
5 Front Squats (155/105 lb)
10 Burpees

For time /reps

600 DUs
300 goblet Squats @24kg
100 hspu

Time cap 28min

For time :
3 rounds

21 cal row
15 t2b
9 ohs @50kg

5 min max wallballs

7 min max burpees to target

find your daly max HSC

A,
5-4-3-2-1 reps, for time of:
Hang Squat Clean @102/70kg
Bench Press, @102/70kg
Strict Ring Muscle-up

Goal: sub 9 mins

B,
For time
90m HS walk
*everytime you break complete 50 DU
Goal: sub 8 mins

Optional : EMOM 10 mins
odd min: max HS walk ( 3 attempts )
even min: 50 DU

C,
For distance:
Run: 1x 30 mins
Compare to last result!

70-80%

3 rounds of power clean + hang power cleans
Every 3 min
1+3
1+2
1+1
3 high box jumps after each set

For time
AMRAP 10

DU 30
V-Ups 10
Russian twist 20