150 min

1.Skill
A. HSW progressions at wall

2.Weightlifting
A. Drop to split jerk 3x3
25 30 35
B. Split jerk 6x3
40 40 40 45 40 40

3.Conditioning
A. 3 RFT:
500 m row
15 burpees over the erg
20 wall ball @ 20 lbs > 14 lbs ball to men's target
30 KBS @ 24 kg > 20 20 24 kg
Results: 6.23 6.30 6.21
165/190

4.Strength
A. 3 rounds:
Tate press x 12 reps
10 10 15 lbs
Bent over barbell row x 10 reps
45 45 45 kg

5.Core work
A. 7 min EMOM
5 sec hollow hold
5 v-up
5 tuck-up
6 (3/leg) alt. v-up
5 sec hollow hold

6.Cool down
5 min AB

4 sets x 5 @ 74-79% of snatch 1RM

1X20 Squats with 3 Breathes in between reps

For Time:

21-15-9
225 lbs Deadlift
Handstand Pushups

20 min. AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats

Max Load Deadlift

For Time:
21-15-9
Thrusters
Pullups

Max single rep Power Clean, Bench Press, Back Squat

PC:200
BP:225
BS:295

For time:
800 M Run
250 Double Unders
800 M Run

5 x 6