Clean pull 4 set of 3 reps

WU
Run WU

3rds
10-20 Swing
10-20 Goblet Squat
Run 50-100m

power clean + squat clean

1. Find today's heavy 1+1
2. 3x1+1 @80-90%

Drop & Go

-3 HSPU
-3 pull-ups
*harder than last week.

30 min amrap

• 1 min ERG
• 20 alt. reverse lunges

12-minute AMRAP

• 8 dumbbell snatches, arm 1
• 8 overhead walking-lunge steps, arm 1
• 8 dumbbell snatches, arm 2
• 8 overhead walking-lunge steps, arm 2
• 40 crossovers

♀ 50 lb
♂ 70 lb

Bent over row 3x8
Back near parallel, don't touch the floor with the plates between reps.

4 RFQ:

15 see saw ring planks
20 Hollow rocks
25 banded pull aparts

For time:

15 Bar Muscle Ups
15 Push Jerks 60kg
10 Bar muscle Ups
10 Push Jerks 70kg
5 Bar Muscle Ups
5 Push Jerks 80kg

1. AMRAP 3 3 Sandbag Clean 150lbs 6 Ring dips 9 pistols

• 1 min rest

1. AMRAP 3 3 Power cleans 60kg 6 pushups 9 air squats

• 1 min rest

1. AMRAP 3 3 Sandbag Clean 150lbs 6 Ring dips 9 pistols

• 1 min rest

1. AMRAP 3 3 Power cleans 60kg 6 pushups 9 air squats

• 1 min rest

1. AMRAP 3 3 Sandbag Clean 150lbs 6 Ring dips 9 pistols