5 rounds AFAP: 40kg Snatch, 5 reps 40kg Hang Powerclean, 7 reps 45kg Sumo Deadlift High-pull, 10 reps

5X3 SQT CLEAN 85% 1RM
5X3 PUSH JERK 85% 1RM
5X3 CLEAN AND JERK 85% 1RM

5 ROUND FOR TIME:
12 P.JERK #50/30KG
12 RING DIP
12 T2B
24 D.U.

AMRAP 20 Min.
20 Clean 40/26 Kg
20 Frontsquat 40/26 Kg
20 Push Press 40/26 kg
20 KB Swing
5 Pull-ups

Every 30 seconds for 5 minutes: X reps of chest-to-bar pull-ups / toes to bar / muscle-ups / push-ups/ ring dips etc

amrap 15'

20 squat
10 ghd su
6 burpees

For time
21-15-9
Dumbbell Snatch @17,5/12,5kg
Medball sit-ups @9/6kg
Timecap: 10 min

teams of 2
Amrap 6′

3 handstand push ups
6 Chest to bar pull ups
9 Power cleans 60/40Kg

2′ Rest

repeat 3 Rounds

• bonus track 2' max handstand push ups 2' max Chest to bar pull ups 2' max Power cleans 60/40Kg score is total rep

warm up 15' skip rope

6 rounds (90'/120' rest)

5 Handstand push-ups
10 pull ups
15 deadlift 75kg

Run 400 meters 70kg Deadlift, 21 reps,
50 first round wall ball
,40 second round wall ball
30 third round wall balls
20 fourth round wall ball
10 rep fifth round wall balls