AMRAP 6
13 SDHP 35/25kg
50 du's
Rest 2 min
AMRAP 6
18 SDHP 35/25kg
40 du's
Rest 2 min
AMRAP 6
23 SDHP 35/25kg
30 du's

20 min amrap

5 thrusters @43/30kg
7 hang power cleans @43/30kg
9 sumo deadlift high pulls @43/30kg

-goal is to get atleast 8 rounds so pick a weight which you can move well.

Row 1500m
15 Burpee over Rower

Rest 5min before next workout

Shoulder press
5x6+ME push press AHAP

Squat Snatch:

Minute 1 – 3 Reps @ 70%
Minute 2 – 2 Reps @ 75%
Minute 3 – 1 Rep @ 80%
Minute 4 – Rest

For time;
21 x Deadlift @100/70kg
7 x Wall Climb
15 x Deadlift @100/70kg
5 x Wall Climb
9 x Deadlift @100/70kg
3 x Wall Climb

2 Rounds:
7 Reps @ 72%
5 Reps @ 76%
3 Reps @ 80%

Rest 2:00 between each set of squats

18 Burpee
15 Wall Balls (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar

Find heavy squat clean + 2 jerk (push or split)
Use 20 min.

3 rounds:

3 ropeclimbs
9 HSPUs

12 thrusters (30/40kg)
1 min rest