A,
Build to daily max in 15 mins :
1 squat snatch + 2 OHS

B,
Amrap 12 mins
5 Hang Power Snatch @43/30kg
10 kneeling squat jump
15 Deadlift @43/30kg
Goal : 5+ rounds

A,
1x [ 1 Power Clean + 2 Hang Power Cleans + 1 Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
5 rounds for time of:
20 Box Jumps@60/50cm
10 Hang Power Cleans@70/47kg

Goal: Sub 12 mins

C,
For quality:
Prowler Push, pick load, 800 m

Empty Sled

Goal- Sub 8 min

5 roundes for time
20 kbs russian 24kg
20 Goblet squat 24kg
10 strict pullups
2000m

A: Snatch 10x3 @light weight, speed
B: Heavy deadlift 5rep
C: Leg press 3x10
D: Standing hamstring curls 2x12/ben

For Time:
500m Run
50 Step-Down Box Jumps 24/20''
50 GHD Sit-Ups
10 Wall Walks
50 V-Ups
50 Step-Down Box Jumps 24/20''
500m Run

Goal: 15:00-20:00 minutes
Time Cap: 25 minutes

Every 8:00 minutes, 3 Sets, Complete the following:

44 Wall Balls @ 20/14lb (9/6kg) / 10/9ft target
33 Abmat Sit-Ups
22 Box Jumps @ 24/20"
11 Alternating Dumbbell Snatches @ 70/50lb, (32/22.5kg)

12:00 minute AMRAP:

20 Wall Balls @9/6kg 10/9ft target
10 Chest To Bar Pull-Ups
5 Squat Snatches @61/43kg

Snatch & clean and jerk

A) Snatch EMOM 10:
Power snatch + hang power snatch @ 68%

B) Clean and jerk EMOM 10:
2 x (Power clean & jerk) @ 68%

C) Back squat EMOM 10:
2 back squats @ 60%

D) Accessory:
3x
30 Russian twists
20 Slow knee tucks

Bonus:
6 x 10 Banded CTB pull-ups

Reverse hyper, 4 x 15

Sandbag goodmorning, 3 x 12

Alternate A1/A2

A1. Strict press – 4 x 4 @ 82+% (2 RIR), rest 1:00 before A2

A2. Seal row – 3 to 4 x 8 @ RPE 8 (2 RIR), rest 2:00 before A1

Amrap 8 mins
3-6-9-12...
Dumbell Hang Snatch alt. @22,5/15kg
Box jump@60/50cm

3 mins rest

Amrap 8 mins
3-6-9-12...
T2b
Wall ball@9/6kg

3 mins rest

Amrap 8 mins
3-6-9-12...
Med ball sit up@9/6kg
Single arm DB thruster@22,5/15kg