Cash in
Row 1 000 m

For time:
30 x hang power clean (70 kg/ 40 kg)

Enjoy some extra fresh air today!

Structured workouts are back tomorrow.

3x6-10

Db bench press
Db row

5 RFT
12 hang power cleans 115/75
8 DB Push press 50/35
20/16 cal bike or 24/20 cal row

Emom8 1 power clean @80% 1RM

Box jump
10, 11, 12, 13, 14, 15, 16, 17, 18, 19 and 20

Kettlebell swing (24 kg/ 16 kg)
20, 19, 18, 17, 16, 15, 14, 13, 12, 11 and 10

Time cap 20 minute

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

Standard version:
4 rounds:
25 deadlifts 100/70 kg*
40 shuttle runs (8m segments)
40 handstand pushups
 
*Standard masters (40+) will use 90/60 kg in the deadlift.

Scaled version:
4 rounds:
25 deadlifts 80/55 kg*
40 shuttle runs (8m segments)
40 hand release pushups (men on feet, women on knees)
 
*Scaled masters (40+) will use 70/50 kg in the deadlift.

Timecap 22min

20min find day "heavy"
Power clean+2 jerk, no fails.

Back squat

1 x 3
1 x 3
1 x 3
2 x 3