3 X 30 Bench Press - Round 1 - 30, Round 2 - 24, Round 3 -12

WOD:For Time-
25 Burpee
50 Pull Up
75 Box Jump
100 Sit Up

On the 4:00 x 5 rounds
50 double under
600m cal bike erg
10 hang squat clean 52.5kg

EMOM8 Snatch
80%-83%-85%-87%-80%-83%-85%-87%

Amrap 15
30 du
15 deadlift
30 du
15 hang power clean
30 du
15 push jerk
Barbell 52.5kg

for time:
15-12-9
ring mu
9-15-21
cluster 42,5/30kg

Strength
Ring Push-ups 3x Max Reps
22-16-15

Met-con
"Nancy"
5 rounds:
400m Run
15 Overhead Squats-95#

For time:

• 45m OH carry
• 15m HS walk
• 45m OH carry

24kg KB

5 rounds for a time:

5 Deadlift @150kg
10 Burpee box-jump overs

3 Position Snatch:

78%x1x5

Snatch Pull:

100%x5x5

Snatch Push Press:

83%x5x5

Good mornings:

39%x6x3

In 12 min time cap complete as much of:

10 OHS Squat @40
20m Prowler Push @100kg
12 OHS
20m Prowler Push
14 OHS
20m Prowler Push
16 OHS
20m Prowler Push
18 OHS
20m Prowler Push
20 OHS
20m Prowler Push