3 rounds of

4 strict pull ups
4/4 DB push up row
12 sit ups

into 3 rounds of

6 T2B
6 DB snatch

Cash out

50 DU

RX 22.5/15 kg

Clean complex
E90S for 12min(8sets)
1 High hang Clean
1 Hang Clean
1 Clean
+
For time:
20 Power clean 50/35kg
20 Lateral bar Burpees
20 Front squats 50/35kg
20 Lateral bar Burpees
20 Squat Clean 50/35kg

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child's Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-

3 sets of front squat:
1. 1 reps
2. 3 reps
3. 5 reps

20 sec work / 40 sec rest, 6 round of:
1. Row
2. Hang power snatch

Result is row calories+snatch reps

AMRAP4
12/9cal ergo
10 DB clean&jerk

2min rest

AMRAP4
12/9cal ergo
10 burpee over DB

2min rest

AMRAP4
12/9cal ergo
10 DB clean&jerk
10 burpee over DB

E3MOM 15
5 Squat Clean

For time:

100 DU
25 HSPU
80 DU
20 HSPU
60 DU
15 HSPU
40 DU
10 HSPU
20 DU
5 HSPU

TC 15min

27-21-15-9
Thruster 40-50-60-70 kg
Pullup
Row cal