15-12-9-6-3
Hang Power Cleans 135#
2 later jumps over bar

80 Burpees

140 min
Warm up for 30 min
1.Gymnastics
A. EMOM9
1) 8 HSPU
2) 5 CTB + 5 air squat
3) 10 TTB

2.Weightlifting
A. Snatch + Low hang snatch
- Heavy 1+2 for the day

B. Slow snatch pull
- 4 x 3 @ 90-110% of A)
4 x 3 x 50 kg

3.Conditioning
A. HS Walk practice
- 3 sets of Wall facing shoulder taps
- Weight shift practice w/ wall

B. Every 5 minutes for 20 minutes:
300 m Row
7 Burpee chest to bar
5-8 m HS Walk - 5 5 5 5 m
Times: 3.47, 3.44, 3.42, 3.38

4.Accessory
A. 3 sets @ easy pace:
10 Ring face pulls
6-10 Deficit push ups - 8 8 8
5+5/side Quadruped hip CARs

21-15-9

225lb Deadlift
95lb Thruster

14:05

3 rds
50 mountain climbers
50 double unders
50 sit ups
then
50 burpees

81 Burpees

21-15-9
pull ups
box jumps 24
front squats 115

Nate

2 Muscle ups
4 hspu
8 kb swing @ 2pd

AMRAP 20 Min

21-15-9
OHS #95/65
Push ups
DU

10 Minutes of Deadlifts
85% of max
3 Reps Per Min, Every Minute

345x8, 315x2

10 Rounds (30 Reps)

then...

Glute Ham Raises
3 Sets, 5 Reps