Optional Accessory:

3 rounds, rest as needed between rounds:

Unbroken set of :
10 V-Up+10 Hollow Rock + 10sec Hollow Hold

Do one push jerk followed by two split jerks every two minutes for 12 minutes. Hold the receiving position of the split jerks for 3 seconds.

10min EMOM 1 x clean + 2 x hang clean + 1 x jerk.

With Tabata intervals max reps of thrusters (20/15kg).

12 Min EMOM of:
BB Clean & Jerk 80-85% (Heavy) 1 rep

For time
4 km bike erg
Directly to
10 rounds of "the chief"

Amrap 18
10 lateral burpees over dumbell
10 dumbell box step up 60cm
10-20-30-40......
Single dumbell hang clean and jerk 24kg

AMRAP 5 min:
- 20 Power Snatch (30/15 kgs).
- 10 Box jumps (24"/20").

NO REST.

AMRAP 4 min:
- 20 Power Clean (40/25 kgs).
- 10 Burpees over the box (24"/20").

NO REST.

AMRAP 3 min:
- Wall Ball shots (9/6 kgs).

10 minutes AMRAP at 80%

250 meter Row

5 Handstand Push-ups

5 Toes-to-bar

Rest 5 minutes

Then: 10 minutes AMRAP at 80%

15 Double-unders

5 Box Jumps, 24/18#

10 Push-ups

Rest 5 minutes

Then: 10 minutes AMRAP at 80%

5 Kettlebell Swings, 70/53#

10 Lunges

10 GHD Sit-ups

3 pullups
6 push ups
9 box jump