Seven rounds for time of:
7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Snatch
40kg-43kg-45kg
88#-94.6#-99#

Clean and Jerk
53kg-59kg-61kg
116.6#-129.8#-134.2#

Find daily max for in 20 min

2 squat clean + split jerk

15 Front Squat @ 135lbs
10 Chest to Bar Pull-Ups
3 rounds

Warm Up: 3 rounds of 5 HSKU, 10 med ball cleans, 15 ball slams, 20 double unders,

SWOD: Strict Press 3×3 warm up, 80, 85, 90%

MET-CON:

Three rounds of
50 Double-unders
115 pound Overhead squat, 10 reps

Three rounds of
10 Handstand push-ups
20 box jumps

Three rounds for time of:
5 Muscle-ups
115 pound Thruster, 8 reps

3-3-3-3-3

45-55-65-70-73

8 rounds of:
20s full throttle
40s easy

on an assault bike

Wide grip pull-up (strict form):
BW (85kg) + 15kg x 8 = 800
BW + 20kg x 5 = 525
BW + 20kg x 5 = 525
TOTAL = 1,850
Deadlift
100kg x 8 = 800
120kg x 8 = 960
140kg x 6 = 840
TOTAL = 2,600
Bent over dumbell row (each arm):
32kg x 8 = 512
32kg x 8 = 512
32kg x 8 = 512
TOTAL = 1,536

Seated Cable Row:
68kg x 8 = 544
68kg x 8 = 544
68kg x 8 = 544
TOTAL = 1,632

GRAND TOTAL = 7,618

L sit Chin-ups (strict):
BW(85kg) * 10 = 850kg
BW * 10 = 850kg
BW * 9 = 765kg
TOTAL = 2,465kg

Weighted Dips:
BW + 25kg x 8 = 880kg
BW + 25kg x 7 = 770kg
BW + 20kg x 8 = 840kg
TOTAL = 2,490kg

Seated Hammer Curl:
16kg x 8 = 256kg (each arm)
16kg x 8 = 256kg
16kg x 8 = 256kg
TOTAL = 768kg

One Arm Seated Dumbell Overhead Extension:
10kg * 8 = 160kg (each arm)
12kg * 8 = 192kg
12kg * 8 = 192kg
TOTAL = 544kg

Barbell Curls - Low to Middle/Middle to upper/Full motion.
24 x 20 = 480kg
24 x 20 = 480kg
24 x 20 = 480kg
TOTAL = 1,440kg

Skull Crushers (palms down)
8 x 20kg = 160kg
8 x 25kg = 200kg
8 x 25kg = 200kg
TOTAL = 560kg

TOTAL= 8,267KG

5 rounds for time:
5 power clean@80/50,
5 deficit hspu

300 DU for time *every break 5 deadlift@80/50 3)
21-15-9: cal row, wall ball