5 x 3 hang powerclean, 70 %

"Kalsu"

For time:
100 thrusters 60/42,5kg
*OTM 5 burpees. Start at burpees

TC 30

Two heavy sets of bench press

9 rounds for time:
2 ring muscle-ups
15 wall-ball @9/6kg

target 8-12min, 90%

S:Jumping mu/ low-ring transitions/pull-ups + ring dips, jumping pull-ups + push-ups

2 Rounds ( As many calories as Posibble )

AMRAP 3

25 Box Jump Overs 24/20"
Max Calories Echo Bike

Rest 2:00

AMRAP 3

30 Wallball Shots 20/14p
Max Calories Bike Erg

Rest 2:00

AMRAP 3

20 Deadlift 80/60kg
Max Calories Row

Rest 2:00

EMOM x 10

5x 2 pc&j
5x 1 pc&j

5 rounds for time:

• 5 Power Clean ( as heavy as possible)
• 5 Bench Press (as heavy as possible)
• 5 Muscle Ups (Scale to Strict C2B)

Push press
3-2-2-1-1-1

Scaled WOD
For load:
Push press
3-3-3-3-3-3

6x 1 Hang Squat Clean + 1 Squat Clean + 1 Front Squat build up to max for the day

Back Squat for load:
#1: 3 reps