First a 15min AMRAP of

• 3-6-9-12-15... of Hang power snatch 50kg/35kg
• 200m run or row

Then have a nice 5 min rest and after that a

Second 15min AMRAP of

• 3-6-9-12-15... of overhead squats 50kg/35kg
• 200m row or run

For time:

• 30 cal row
• 20 box over burpees
• 10 full clean 70/50kg

6 x 3min on/2min off, alternating

A)
20/17cal row
10 bw dip
max reps dumbbell snatch (pick weight)

B)
25 wall ball
10 pull up
max reps box over burpee

Build up to 2 + 1 RTM in 20min

For high quality intensity:

YGIG / couplet
12 Fat bar front rack step b. lunge (2x 20/15kg)
12 Ring row neutral grip

12 Fat bar zercher step b. lunge
12 Ring row neutral grip

12 Fat bar oh step b. lunge
12 Ring row neutral grip

5 Rounds

A1)
Romanian deadlift x 6
Tempo 3-0-X-1
Rest 1:30

A2)
Shoulder Press x 6
Tempo 3-1-X-1
Rest 1:30

For time:

• Deadlift @ 100/65kg 10-9-8-7-6-5-4-3-2-1
• Front squat @ 70/45kg 1-2-3-4-5-6-7-8-9-10

2 x 5min amraps:

• 10 ohs @ 42,5/30kg
• 10 kb swing 32/24kg

Rest 5min between rounds

8 x Front Squat
rest 2.5min
8 x Romanian DL
rest 2.5min

Pull up grip, no re-gripping!
2min rest between sets

Score is total accumulated time!