21-15-9
snatch @40/25
overhead squat @40/25
lunges in rack position

Amrap 18

1 bear complex
10 su
200m run
2 bear complex
20 su
200m run
3 bear complex
30 su
200m run
Etc...

@45 kg

5x3 Back Squats @75-80%

rest as needed

AMRAP 15'
15 shoulder to overhead @30/25
15 push ups
15 squat jumps

10 ROUNDS
5 burpees
5 box jumps over @30/24
5 toes to bar

AMRAP 3 min - 5 cycles - 1 min between cycles
3 x Power Clean @ 115lbs
6 push ups
9 squats

For Time:

21 x TGU (Left Arm)
50 x KBS
21 x OHS (Right Arm)
50 x KBS
21 x OHS (Left Arm)
50 x KBS
21 x TGU (Right Arm)

3 rounds
30 dubs
20 air squats
10 walking lunges

Strength
Box squats
EMOM x 10
3 reps

• increasing weight for quality (every 2-3 rounds)
• starting at 45% of 1 RM back squat

For time:

500m row
20 Pullups
10 Wall balls
5 Strict Handstand Pushups

5 rounds:

9 SDHP
9 Push Ups
9 Front Squat
200m Run