Accessory
3-4 Rounds
Dumbbell bent over row 6/6 L/R
Heavy kb swing 12
Pallof press 4-6

Find heavy 3rm back squat in 15min

EMOM 6
2 Power clean @easy-moderate

AMRAP 4
24 Double Unders
12 DB Snatches 22,5/15kg
3 Wall Walks

Rest 3min

AMRAP 4
12/9 Cal
9 Toes-to-bar
6 Ground to Overhead 50/35kg

4x

2min ON/2min OFF

20 Wall Balls
8 Deadlifts 100/70kg
+
Max Calories in the remaining time

Back squat (6/8) - E3MOM x6:
- reps: 4-3-2-3-2-1
- percentages: ~RIR1
-- 4 reps: 84-88%
-- 3 reps: 86-91%
-- 2 reps: 89-94%
-- 1 rep: 92-98%

On the 4:00 x 5 Rounds:
12 Double Dumbbell Front Rack Lunges 22,5/15kg
21/15 Calorie Row
12 Kipping Handstand Push-ups
9 Deadlifts 100/70kg

AMRAP 18:
30 Single Dumbbell Alternating Power Snatches 22,5/15kg
600 Meter Run / 40/32 Calorie Row/
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24"/20")

1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1

For Time:
21-15-9 reps:
Squat Clean 60/40kg
Ring Dips

Score = The time it takes to complete the workout
Time Cap = 12:00