Find first 5rm
Then do 3x3 with the same weights

For Time
9 6 3
Burpees box jump over 75cm
Ring mu

For time
4 km airbike
150 du
10 round di Cindy
Cindy=5 pull up 10 push up 15 squat

High hang snatch 5x5

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

RCVR(30)
walk a couple miles, run, jog, bike

Finisher
15 side plank punch through per
1:00 pigeon stretch

Warm up(10)
3rds
20 over unders(hug yourself)
20 pik n grass
20 plyo
20 heel grab

WRK(20)
WRK :40, Rest :40 each movement x5 rounds circuit style

hvy jump rope, jump rope, double unders
devil's press
10m shuttle run

Finisher
30 kneeling crunch
1:00 butterfly stretch

-build up

15min AMRAP
15 cal row (sub 12 cal bike)
5 power cleans 95/65
5 hang squat cleans
5 squat cleans

3 rounds
10/8 cal bike or row
10 passthroughs

Then barbell warm up
5 deadlifts
5 hang cleans
5 front squats
5 strict press
5 push press
5 back squat
5 good mornings

Squat Clean and jerk
EMOM x 10
1 squat clean
1 squat clean and Jerk
(Increasing weight for quality)

For time
50 wall ball 12 kg target 2.5m
50 box jump 60cm
50 wall ball 12 kg target 2.5m
Ogni inizio di minuto 5 deadlift 102.5kg
Il wod parte con 5 deadlift
Time cap 12 minuti