15-12-9-6-3:
- Snatch (50/35-60/40-70/45-80/50-90/55)
- HSPU
- Burpee over bar

21-15-9 synchro deadlift 3+3 person on the bar
42-30-18 pullup, two at a time, synchro

5 rounds of:
Bench press x 5
Pull ups x 5
Leg raises x 8
1 min rest

In a 10 minute window, establish a 1RM clean and jerk

In a 10 minute window, establish a 2RM clean and jerk (both cleans first as TnG then both jerks)

In a 10 minute window, establish a 3RM clean and jerk (all cleans first as TnG then all jerks)

You must do 7 bar facing burpees before each attempt. This clean is a squat clean.

21-15-9-6-3
Calories row and cleans
Weights 40,60,80,90,100 kg

5 Sets, resting 1:00 between:
2 Pausing Clean Pulls
Set #1 – 80% of 1RM Clean
Set #2 – 90% of 1RM Clean
Set #3 – 100% of 1RM Clean
Set #4 – 105% of 1RM Clean
Set #5 – 110% of 1RM Clean

1-3 reps of neg/ strict pull-up on every minute

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ 70/50kg

Find your daily max 1 rep.

AMRAP

5 Rounds of:
2minutes

5 Burpees
5 Push Ups
5 Air Squats

30 Secs Rest at the end of each round.