4x5 AHAP

5x4 Good Mornings (moderately heavy)

Press 1RM

Clean & Jerk
3 x 3 @ 70-80%, go every 90sec-2min
3 x 2 @ 75-85%, go every 60-90sec
5 x 1 @ 80-90%, go every 45-60sec

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