4 minutes AMRAP of:
Clean n' jerk x1 (40kg)
Pull up x1
Clean n' jerk x2 (40kg)
Pull up x2.....

2 minutes rest
continue...

Basic Condition 60 minutes.

20-22-24-26-28-30
Row
Echo Bike
*every 6 min
5 C2B
15 Air Squat
10 TTB

Deadlift core lift
Conduct stretching and warm up moves for 3-5 minutes focusing on hamstrings and glutes
Warm up with 2 sets of 10 reps of good mornings
Warm up with 1 set empty barbell 10 reps
Warm up with 2-3 sets of 5 reps warm up weight to build to your working sets
3 working sets
Set 1 is 5 reps of 65% training max
Set 2 is 3 reps of 75% training max
Set 3 is max reps* of 85% training max**
*max reps is the most amount of reps you can complete in one attempt at that weight
**training max is 90% of your 1RM one rep max

Log weight and max reps in comments

RestDay!

For Time:
1,000 Meter Run
63 Dumbbell Swings / Pack Rack Swings
63 Sit Ups

AMRAP 15

4 rounds (2 rounds/ arm)
9 db hang power clean
6 shoulder to overhead
3 thruster

300m run

15-12-9-6-3 reps for time of:

• Power cleans
• Bar-facing burpees

♀ 95 lb. ♂ 135 lb.

For time

• 9 front squats, weight 1
• 9 handstand walks, 25 feet
• 15 front squats, weight 2
• 15 muscle-ups
• 21 front squats, weight 3
• 21 chest-to-wall handstand push-ups

Time cap 15 minutes

♀ 155, 125, 95 lb
♂ 225, 185, 135 lb

Rest day - what did you do?

E2:30MOM x5:
5 box HSPU / Pike push up / double db press
10 air squat
15 deadlift

Target: rest > 60s per round, if needed scale with reps e.g. 4-8-12