24 min EMOM
2 squat cleans
1-10 HSPU
40 double unders

BP70
Dlft100
SC60

Complete as many rounds and reps as possible
in 4 minutes of:
5 Strict Handstand Push-Ups
10 Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible
in 4 minutes of:
55/35 lb Dumbbell Man-Makers
Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

FOR TIME:

• 50 ALTERNATING KB SNATCHES 20KG
• 5 ROPECLIMBS
• 40 ALTERNATING KB SNATCHES 20KG
• 4 ROPECLIMBS
• 30 ALTERNATING KB SNATCHES 20KG
• 3 ROPECLIMBS
• 20 ALTERNATING KB SNATCHES 20KG
• 2 ROPECLIMBS
• 10 ALTERNATING KB SNATCHES 20KG
• 1 ROPECLIMB

Notes: The 3-Stop Snatch Pull should be significantly heavier than the High-Hang, but every one of the 3 positions should be perfect and paused for at least 2 seconds.

AMRAP 15 min.
- Max seconds of rings/box L-sit.
---> Fallo: 25 sit ups.

Clean + Front squat + Jerk: x 5

Working on Back squat form with medium to heavy load

Skill: OH Squat

• got 4 reps at 90lbs. 1 rep max PR is 110; I'm working on changing my grip though, so I'm happy with this.

WOD:
4 rounds for time:
10 Burpee Pull-Ups
10 KB Swings (35lbs)
10 Ring Dips