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

Warm up(8)
2 rds
20 jax
10 plank taps
20 heels to rear
10 side lunge

WRK(20)
800m run
then at the 7:00 min mark complete the following:

100 heavy rope/jump rope/double unders
50 sit ups
25 burpees
50 double crunch
100 heavy rope

Finisher
1:00 samson stretch

FOR TIME OF:
1-2-3-4-5-6-7-8-9-10
DEADLIFT 100/70 70/50
TOES TO BAR

1900m bike

30 push press
9 bar over burpee
30 wallball
9 bar over burpee
30 db snatch
9 bar over burpee
30 step back lunges
9 bar over burpee
30 thruster
9 bar over burpee
30 pull ups
9 bar over burpee
30 box jumps
9 bar over burpee
30 back squats

1990m bike

40kg barbell
22,5kg db

Timecap 30min

Back rack lunges 4x12
Legless rope climb 6x1