21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Pull-up

AMRAP 22 min:
- 3 min max reps of OHS @70% Rm.
- 2 min REST.
- 5 min:
-- 12 Wall ball shots (9/6 kgs).
-- 9 Knees to chest.
-- 6 Kb Snatches.
- 2 min REST.
- 5 min:
-- 12 Pull ups.
-- 9 Box Jumps (24"/20").
-- 6 HSPU.
- 2 min REST.
- 3 min max reps of Front Squat @70% Rm.

Back Squat 1RM
Deadlift 1RM
Shoulder Press 1RM

Score is combined weight!

21 15 9 clean&jerk

Saturday

MU Progressions
Low Rings
Bar
Kipping
Strict MU

For Time:
50 DU
40 Grasshopper
30 Box Jump Over 60/50
20 Hang Power Snatch 35/25
10 CTB Pull-up + TTB
20 Hang Power Snatch 35/25
30 Box Jump Over 60/50
40 Grasshopper
50 DU

REST DAY / OPEN GYM

Cycle 1

For Time
8*
30/25 cal Row
100* DU
2' rest BTR

EMOM 10'
15' L Sit hold