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3 rounds AQAP

30 box jumps
15 halting wall balls
1 min hollow hold

halt 1 sec at the bottom of the squat. Maintain the proper upright squat position, hold the ball over the chest! If you can't do that, switch to lighter medball!

Back Squat
5x5 AHAP

Metcon (time)

D.T. Progressio #6

5 rounds for time:
12 Deadlifts 70/47,5
9 Hang power cleans
6 Push jerks

1min rest between rounds

Accessory:

Mondays accessory if you haven’t done it yet.

OR

2 rounds for quality & min rest of:
30/25 cal row, damper set 10
30 Ring rows
30 Band pull-aparts

Extra:
Spend 10-20 min stretching/rolling!

3 x 3 powerclean + 3 push jerk, 70 % of 1 RM of clean & jerk.

4 rounds OTM

*10 alternate leg pistol squats
*3-5 ring muscleups
*5-10 deficit HSPU

Scale to:

*10 banded pistols or box steps
*5 chest to bar pull ups, eccentric if needed
*10 modified HSPU

Amrap 8

Single arm DB/KB hang clusters @25/17.5kg 10 reps (6/6)
50 DU

goal 4 rds

1) 7 Back Squat
2) 10-20 Banded Pull apart
3) KB/DB Box Step-up
4) 5-15 Pull-Ups.
Rest 1-2min between movements

2RFT
30 Hang power clean 50/35kg
20 pistols alternating
10 Bar MU

(4 rounds)
min 1 : db snatches x 10 @ 25/35lbs
min 2 : box over burpees x 4-8
min 3 : kipping pull ups or hardened ring row x 4-8 reps
min 4 : hollow rocks x 10 reps