Dumbbell Snatch 3 + 3 RM
5 x (3 + 3 ) x Every 3:00

4RFT:
5 Devils Press
20 Squats
7 Hang Snatch
25 Deadlift
12 Push Jerk
2 x 22,5 / 2 x 15kg
TC 20 min.

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 single unders
10 hollow rocks
5 sit ups

Metcon/*Rx(15)
"Annie"
50-40-30-20-10
double unders
sit ups

accessory(8)
3x6
hip extension
bent over row

Finisher
50 dbl crunch
2 min hip opener
1 min s/a para stretch

AMRAP 12

30 DU
5 Power Snatch 50/35kg
5 HSPU
2 DU
2 Rope Climb

100 DU
75 KB Swings @ 24kg
50 Front Squats @ 60kg
25 Toes to Bar

Couplet of the two stations for a bunch of rounds to go heavish:
Perform the following sequence, unbroken: 3 DL, 4 HPC, 5 Thrusters
Follow with Ab Wheel roll outs in all three directions for 3-5 reps each side.

warm up 10 mins/ junkyard dog
mob 10 mins

20 min amrap of:
-5 hang clean 95#
-5 push press 95#
-5 back/ front squat 95#
-10 burpees
5 rounds plus 5 hang cleans

c/o 200 flutter kicks 5 min limit 1 burpee for every flutter not done-(40 burpees)

Weighted ring dip 10x4

Back squat & deadlift 4 x 8

Buy in:Row 1000 Meters
3 Rft:
30 Double-Unders (90 SU)
20 Kettlebell Swings (24/16 kg)
10 HR.Push Up