10 sets of 3 80% back squats
4 sets of 5 Romanian dead lifts w/ axle bar
30,20,10 Box Jumps & Kettle bell swings

Clean (squat)

5 x 26kg

4 x 28kg

4 x 30kg

3 x 32kg

2 x 35kg

2 x 36kg

1 x 38kg

Deadlift

5 x 52,5

4 x 56

4 x 60

3 x 65

2 x 68

2 x 72
1 x 76

Squats (back)
5 x 30
5 x 32,5
5 x 35
5 x 37,5
5 x 40

4 x 5 Australian pull-ups

Pre-WOD:
-Work Up to a heavy 1 rep Squat Clean

WOD - 10 Minute AMRAP:
1- Squat Clean (#135, 95), 1- Clapping Push Up
2- Squat Cleans, 2- Clapping Push Ups
3-Squat Cleans, 3-Clapping Push Ups
4- Squat Cleans, 4-Clapping Push Ups
etc.....

Post:
3 rounds of L-Sits (hang from pull up bar) for as long as possible

Pre-WOD:
-3 X 8 Back Squat @ 75% of 1 round max
-3 X 15 DB Bench Press

WOD: 3 minute clock:
In the first minute try to complete:
-50 Air Squats

In the second minute, try to complete:
-30 Burpees

In the third minute, try to complete:
-20 Hand Stand Push Ups

After three minutes, complete whatever reps you have remaining of each off the clock.

30 min AMRAP

5 Burpees

10 Pullups

15 Ab mat situps

11 rounds plus 5 Burpees. All sets unbroken

Ring Rows 5 x 5
Deep push-ups 5 x 5

Not for time:

-1000 meter Row
-50 Strict Pull Ups
-3 X max effort L-Sits
-10 X 25 meters XPO Sled
-Hand Stand Holds/Walks
-50 GHD Sit Ups
-Mobility Work-Foam Roll/Bands

rest Imported.

AMRAP in 8′
7 Deadlifts @ 50 kg
6 Pull Ups (red band)