Clean reps 5 4 3 2 1 increase weights

For Time:
20 Thrusters @40/30kg
400m Row
20 Pull-Ups
400m Row
20 Thrusters

timecap 15min

Deadlift 5x6 @ 50-60-70-77-82

Biking outside for 1 h 42 mins

Easy run.

Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts 100/70kg
12/9 Row

3 Rounds, showing increase in pace each round:
(record split times)

15cals row
10 kb snatch 24kg (R)
15cals airbike
10 kb snatch 24kg (L)

12-9-6:
RMU
power snatch @60kg

• 4 min rest -

9-15-21:
Power snatch @42.5
pull-ups

Amrap 10

• 4 Ring Muscle ups
• 12 GHD situps

2 minute break

10 Min amrap

• 8 Bar facing Burpees
• 8 Hang power Cleans 40kg
• 8 Shoulder 2 Overhead 40kg

Score is your total amount of reps performed throughout both amraps

Biking outside for 90 mins