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21-18-15 REPS:
00:00-04:00
THRUSTER @50/35
PULL UP

04:01-08:00
FULL SNATCH
PISTOLS

08:01-12:00
POWER CLEAN
SHOULDER TO OH!

lantionnosto 8 x 4

3 rounds:

• 10 deadlifts
• 5 + 5 lunges

AMRAP 8 of (not for score)
10 DB Bench Press
10 Barbell Rows
10 Banded Pushdowns
10 DB Hammer Curls
*Goal - get a good pump - weights should be light enough to do ALL movements UB.

For Time:

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

KILOS: 61/43

EMOM 24

1 minute : 5 Strict HSPU
2 minute : 7 Tuck Jumps
3 minute : 100m Sprint
4 minute : Rest

10 Minutes of ”Recovery” Work
– Choose between bike, jog, row, or light sledpull

5 rounds
1. Plankup - hybrid exercise between the plank and the pushup.
2. Pushup - regular pushup
3. Hollow-Body Pump - When in hollow body hold pump your elbows and knees together.
4. Rest 1 minute

Result is each round reps separately
Demo

5 Minutes of Parasympathetic Breathing

Strength / Skill:
- Work up to a heavy set of 5 Power Cleans

WOD - 8 Minute AMRAP:
- 8 Power Cleans (#135/95)
- 30 DUs (DU Mod:15 sit ups)

Optional Post For Time:
12, 9, 6 reps
- MUs
- Box Jumps (30",24)