5 rounds for quality
8 alt. DB squat snatch ahafa
15 Snatch grip GHD hip ext 20/15
8 Snatch grip strict press behind the neck ahafa

For Total Load:
5 Sets of 4

1.) Tall clean to press 5x3
2.) Hang Power clean @above knee 8×3
3.) Front squat 5×5
4.) Bench press 5×5
5.) 4×
A.1 Russian twist ×20
A.2 pinc grip carry 30m

3-4 Sets of 8-12 Reps:
A. Strict Ring Dips
B. Double Dumbbell Front Rack Box Step-ups (20")
C. Lying Double Dumbbell Triceps Extension

*Repeat From 5/23/22 

For time: ”Fran”
21-15-9
Thrusters
Pullups

Bring Sally Up, Bing Sally Down

50/35kg

Back Squat

1 x 5 x 75%
1 x 3 x 85%
1 x 95% x max

Rest as needed btw. Sets

3 Rounds:
800 Meter Run
50 Wallballs (20/14)
20 Single Dumbbell Devil Presses (50/35)

Kilos:
Wallballs – (9/6)
Dumbbell – (22.5/15)

RestDay!

For time:

16 burpee box jump overs
16 DB deadlifts
13 burpee box jump overs
13 DB deadlifts
10 burpee box jump overs
10 DB deadlifts
7 burpee box jump overs
7 DB deadlifts