For time
50 double under
10 power snatch 42.5kg
21 ttb
50 double under
10 power snatch 42.5kg
15 ctb
50 double under
10 power snatch 42.5kg
9 ring mu
Time cap 12'

Five rounds:

12 deadlifts, 155/105 lbs or 70/50 kg
9 hang power cleans, 155/105 lbs or 70/50 kg
6 push jerks, 155/105 lbs or 70/50 kg

3 rounds:
6 min running
- rest 1 minute
6 min echo bike
- rest 1 minute

Deadlift 5x6

3 rounds for time:

16 cal Row
8 pullup
16 wallball 10/6
8 devils press 25/16kg

2-3 min light cardio
10-15 pass through with stick
1-1.5 min wall pec strech R/L
1-2 min pigeon pose strech R/L

Snatch - 10 singles of heavy (start @80% of your 1 RM Snatch)

Drop and go

If you are feeling good you may go heavier. If you miss a weight 3x you must drop and build up again.

A,
For quality:
Sled Drag + Farmers Carry, pick load, 5x 30m

B,
3 rounds for time of:
20 Box Jumps, 60/50cm
10 Clean & Jerks, 61/43kg

Goal: sub 8 mins

C,
GHD hip extension 3x20

Use the same weight for each set.
Rest as needed between sets.

3x15-20 reps (recovery weight)

D,
Shoulder Accessory Y,T,W 3xs:
--10-15 reps in each position
Use Crossover Symmetry, mini bands or small plates.

Back squat 3x7, amrap sista setet

A: 8min emom
Odd: 3x seated box jumps
Even: 3x Band assisted squat jumps
B:Deadlift 5x5
C1: Strict chin ups 3x8
C2: SL Standing hamstring curls 3x8
D: 4rft
250m Row
20 unbroken rkb swing @24kg
15 unbroken push ups