3 x 3-position clean, go heavy!

For time:
50cal row
50 box step up - 14lb ball
50 DL - 60kg
50 WB - 14lb

4 minutes rest

50 WB - 14lb
50 DL 60kg
50 box step up - 14lb
50 cal row

A,
For time:
30 Chest-to-bar Pull-ups
30 Burpee Box Jumps @60/50cm
5 Deadlifts, 85% 1RM
15 Chest-to-bar Pull-ups
15 Burpee Box Jumps
5 Deadlifts, 85% 1RM
10 Chest-to-bar Pull-ups
10 Burpee Box Jumps
5 Deadlifts, 85% 1RM

Goal: sub 12 mins

B,
For quality:
2x12 Seated Dumbbell Strict Press, pick load
3x10 Glute Bridges, pick load
3x8 Cossack Squats, pick load

Seated Dumbbell Strict Press- 3 secs down and up
Glute Bridges- 3 secs down and up
Cossack Squat- 3 secs down and up

RPE 8/10 on all movements and sets.

Metcon
3-4 rounds:
100m Farmers Carry
50ft Hand Over Hand Sled Pull @ Moderate Weight
10 Burpees Over the Wall
50ft Hand Over Hand Sled Pull
100m Sandbag Bear Hug Carry

Rest 2 Minbetween rounds

A: Back squat 3x5
B: Clean pull 5x3
C: FC Lunge walk 3set AHAP

-kippitekniikka
-köysikiipeily
-kahvakuulaheilautus

5 rounds:
3 Front squat 80%
Dumbbell DT

7 rounds increasing:
Snatch DL + HP + PS

5x 2 power clean + 3 push press

65-70% of 1 RM clean and jerk, reset on the first 2 power cleans, and reset on all the push press, rest 2 min between sets

25-15-10-5
Floor Press @2x25/20kg DB
banded curl
TC: 15'

"Black Jack"
4 rounds of:
8 Clean @2x24/16kg KB
7 Squat
6 Jerk
and 21 Double KB Lunges
at each drop 5 strict T2B
TC: 25'

WOD
Every 3:00 for 12:00 (4 rounds)
10/8 cal row or 8/6 cal bike
15 pull-ups
15 wallballs 20/14

*if not completed within 3:00 first round scale reps to 10