5 * hanging on the bar

5 Rounds:
10 Sandbag/D-Ball Cleans 150/100lbs
25 Push Ups
Rest :60

4 kierrosta

10 DB box over burpee
8 strict leg raise
6 chest to bar pull up

(IGYG, full round then change)

7 burpees
6/4 cal bike erg
3+3 single arm hang clean & jerks with DB

"C&J Complex (60/40)
1x Power Clean
1x Squat Clean
1x Front Squat
2x Split Jerk
"

On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups

For Time:
12 - 9 - 6 - 3 - 6 - 9 - 12
Toes-to-bars
Burpees

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
DU (Reps)

3 x 3 tempausta maasta

3 sets for quality:
5/5 Worlds Greatest Stretch

10 alternating high box step ups
10/10 clamshells

10 Kang Squats

Start with an empty bar, you can add a little bit of weight each set but it should be light

Then

3 Box Squats using the same weight from last week.

Rest 1:00 between sets*
There are no prescribed number of sets here, do as many sets based on how you're feeling. Stop when you feel your form breakdown or speed decrease.