Snatch 2x3

60kg, 70kg, 80kg

Clean @ jerk 2x3, 1x3

Bench press 60 second AMRAP @45kg. Barbell must touch chest in lower position and arms fully extend (elbows locked) in upper position on each rep.

30 Sec. Plank
10 Burpee
10 Straps
10 Superman
10 Back extension w/ Ball
10 Renegade Rows
8 Chin-up
8 Inverted Rows
20 Close-Grip Floor Presses
20 Snatches
20 Front Squats

Perform 5 Thrusters EMOM.

30 cal row
20 wall ball 20#
10 burpees

Rest 2 minutes then repeat
Score is lowest time

For time :

► 800 m Run
► 30 Push Up
► 600 m Run
► 40 Push Up
► 400 m Run
► 50 Push Up

Perform 2 rounds of:
50 pullups
50 pushups
50 situps (anchored)
50 air squats
(rest same amount of time between rounds as round 1 takes)
break up reps as needed - FOR TIME

AMRAP 10
In 10 minutes, complete as many rounds as possible of:
10 KB swings
10 Gobblet squats
10 burpee box jumps (24/20)

*Use same weight on swings and squats

AMRAP 12
8 push ups
8 sit ups
8 box jumps (24\20)

*All movements are weighted!

5 rounds for time of:
50 double unders
10 burpee box jumps (30\20)
10 sit up jump ups
10 plyometric push ups

*Title taken from a similar workout originally published by Crossfit Ultimate. Workload and movements changed.