5 rounds for time:
Short Distance run (120m)
5 m handstand walk
5 Muscle ups

Every 90s 3 x power clean (7-10 rounds)
From 65% to 80% 1 RM weight

Run 9,8 km

3 of 3min AMRAP

5 power clean 58kg
8 burpees
10 GHD abs
Rest 3min between amraps

EMOM 48

1) 1 min run
2) 10-15 ring row
3) 10-15 OH walking lunges
4) 10-15 GTOH with a plate
5) 10 GHD sit ups
6) 10-15 box jumps

Overhead Squat
2-2-2-2

Nancy
5 rounds
400 meter run (stoplight)
Overhead Squat x 15 (45)

4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 135lb.

1min Rest

Ring Row max effort= 26

I did two reps in the first round with 155lbs., and immediately realized that weight is just too much for me. Every time I try to do any kind of barbell workout with that weight (cleans, snatches, etc), my form feels loose like I'm flopping around = bad. I dropped to 135 lbs. At that weight I can keep my form, and my power output is much greater. In other words, I can do many more clean reps in a given time, and move much more weight on a whole. I do need to incrementally start trying to add a few pounds moving forward.

1500 Meter Row
35 Burpees over Rower (Lateral)
50/40 Calorie Ski
35 Burpees over Rower (Lateral)
1500 Meter Row

Deadlift
• 5 reps at 50% NT1RM
• 5 reps at 60% NT1RM
• 3 reps at 70% NT1RM
• 3 reps at 75% NT1RM
• AMRAP at 80% NT1RM

Rest day