Back Squat, reps 4,5,8. Descending intensity, ascending rep scheme.

3 x 2min run around the box. Amrap OHS/2min OFF

A: Tempo Bench Press
(3 1 x1)
3 x 12 reps

B: Tempo Split Squat
(3 1x1)
3 x 12 each

C:
Tabata Burpees
Rest 1 min
Tabata Row

3-6-9-12-15 reps for time of
60/40 kg Hang squat clean
Burpee box jumps

2-Position Snatch @ 70-80%
(mid-patella, floor)

For Time

3 Rounds

• 5 Bar Muscle ups
• 5 Squat snatches 50kg

Then 3 rounds

• 15 Deadlifts 60kg
• 30 Air squats

Then 3 rounds

• 5 Bar Muscle ups
• 5 Squat Cleans 60kg

3x3 (without belt, dead stop, rest ~3min)

Pukkiveto/rack pull 3x5.

Three rounds of:
12 Burpees
60/40 kg Snatch, 6 reps
4 Muscle-ups

Rest 3 minute, then two rounds of:
12 Burpees
60/40 kg Snatch, 6 reps
4 Muscle-ups

Record your total time including the 3 minutes of rest.

Every 2 minutes, for 16 minutes (8 sets):
Snatch
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%