For time:

21-15-9 reps of:
Clean 135 pounds
Bar dips

Time: 12:18

21-15-9
Power clean (40lb)
Dips
Pullups
-Did full pullups first round, then wide assisted sort of continuous

Bike ride.

10 min emom

• 2 Touch and go power Cleans @ 60-80%

You are allowed to change the weights between sets - focus must be on correct form and not max weights

Find 1RM power clean

Then

Baseline
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

3 Minute AMRAP
15 Burpees
15 Air Squats

1 Minute Rest

3 Minute AMRAP
10 HRPU
10 Toes 2 Bar (or knees to chest)

1 Minute Rest

3 Minute AMRAP
5 Clapping Pushups (or HRPU)
5 Wall Balls (20/16)

Front Sqauts 10-10-10-10-10

135-135-145-155-160

Cash out:
Shoulder press 5-5-5
95-105-115

I.
Max Broad Jump

II.
--20min AMRAP--
4 Chest to bar pullups
6 Handstand Pushups
8 Pistol Squats (4 each leg)

12 Minute AMRAP

10 KB Snatch #53
10 Push Ups
10 Slam Balls #25
100 Meter run with slam ball (shoulder or above)

Strength:
3 Rounds ME weighted strict pull-ups

Metcon:
3 Rounds for time:
10 HSPU
20 weighted front rack walking lunge 75/55 lbs
30 double- unders
100m sprint