500m row
Body weight deadlift x12
21 box jumps 20"

3 rounds for time

30-20-10

Power cleans (95#)
Kettlebell Swings (44#)
Slam Balls (20)

7x2 hang squat snatch
135/145/155/165/175(f)/175/185(1)

Run 400m
21 C2B
12 thrusters, 55# DB
Run 400m
15 C2B
9 thrusters
Run 400m
9 C2B
6 thrusters

10:30

In 7 minutes, complete as many reps as possible of:
Ground-to-Overhead @ 45kg/30kg
Rest 2 minutes, then:-
In 7 minutes, complete as many rounds as possible of:
25 Double Unders
10 Knees-to-Elbows
Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg. KTEs with Toes-to-Bar.

Result: 30 Reps (50KG Bar), 3Rounds (KTE, Skipsx3)

20 Minute AMRAP

5 Pullups
10 Pushups
15 Air Squats

Metcon:

5 Rnds: 5 Deadlifts (315lbs), 30 DUs, 5 Hang Cleans (185lbs), 30 DUs

Time: 19:40

Eight rounds for max reps of:
50# Hang power clean, 20 seconds
Rest 10 seconds
50# Push press, 20 seconds
Rest 10 seconds

Total PC: 53
Total PP: 52

Power Clean:
1-1-1-1-1-1-1

A1. Weighted DB Lunges, 8-10 reps/leg (70lbs)

Rest 60 sec.

A2. Chin-over-bar Hold, 30 sec.

Rest 60 sec.

3 Sets

B.

15 KB Swings (40lbs)

10 Box Jumps (w/ step down) (20'' box)

AMRAP in 3 min.

Rest 1 min.

Repeat for a total of 3 rounds.