Find your 1-rep Max of: Clean, Bench Press, and Overhead Squat

Clean 95#
Bench 115#
OHS 55#

Deadlift
1-1-1-1-1
+
1 rep every minut, 15′.
Power Clean
Increase your load when possible

PR deadlift 72,5 = 160 lbs
PR powerclean 32,5 = 72 lbs

21-15-9
Wall ball 20#
Anchored sit ups

3x5

Hit 110kg on last round.

Set up cones 10m. apart. On the minute complete 1 more trip across
(one way) adding a burpee until you cannot continue.

For example run 10m.. do one burpee, then wait until the minute is
completed. Minute 2 run back 10m. and complete 2 burpee's then wait
until the minute is completed.....

10X1 Hi-Hang Snatch (with hip)

125/135/140/145/155/160/165/175/185(f)/185(f)

2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
275x3
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
105x3
*all the weight i had left

Alternating Tabata of:

Ring Dips
Ab-Mat Situps

Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.

4/10

90 min

5 Rounds for Time:
5 Deadlifts 175
10 Box Jumps 24"
5 Stair Sprints
10 Kettlebell Swings 35