For time

KB front rack carry 400 m (2 x 32/2x24)

10 lunges for a drop

Front squat:

10-5-3-1-1-1-3-5-10

Amrap 12
3 push ups
3 pull-ups
3 Air squats
*add 3 reps to each round
(3-6-9-12-15..)

Amrap 10

100 wall ball shots
max reps t2b

Power Clean + Squat Clean + Front Squat + Split Jerk

1 set of 5+5+5+5 @ 60-70%

2 sets of 3+3+3+3 @ 75%

1 set of 1+1+1+1 @ 80%

EMOM 20 min
1 Snatch in every minute (3 sec pause below the knee and bottom of the squat)

-Do always 4 rounds with the same weight and then increase.
-IF you fail one of the 4 you can't increase the weight.

Nick

12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells

Scale to
12 rounds for time of:
25 lb. dumbbell hang squat cleans, 10 reps
6 handstand push ups knees on the box

For time:
10 Hang squat snatches 60/40kg
100 American KBS 24/16kg
10 Hang squat snatches 60/40kg

4 sets:
3-10 Strict TTB,
10-20 Russian Twist,
rest 1-2min

3 Rounds of:
10 Squat Cleans or DB Squat Cleans - 50% of 1RM
20 Box Jump Step Down