Buy In 600m Run

5 Rounds For Time
12 Dumbbell Deadlifts (2x22.5/15 kg)
9 Dumbbell Hang Power Cleans (2x22.5/15 kg)
6 Dumbbell Shoulder-to-Overheads (2x22.5/15 kg)

Cash Out 600m Run

For time:

12-9-6
Thruster (50/35)

21-15-9
Toes to bar

Cap: 7min

Death by C&J (power)
40% of 1RM
1st min = 1 rep
2nd min = 2 rep
3rd min = 3 rep
etc
Go as far as you can

OTM for 10 min:
5 Deadlifts (60% of 1RM)

The score is the weight on your last set.

Five rounds for time:
5 x Clean&Jerk (60% of 1RM C&J)
12 x KB snatches (1,5/1 p): 6 left & 6 right

Let's re-test the 10 minute squat! So spend 10 minutes in squat position and describe how it felt. Better or worse compared to last time we did it?

5x

1 power snatch + 1 snatch thruster + 1 snatch balance

40-60% of snatch max.

AMRAP 8
2-4-6-8--….Pistols
4-8-12-16-... Deadlifts 80/60kg
8-8-8-8-…. Box Jumps

5 Rounds,
new every 4th minute

Each for time
20/15 Cal.
7 Hang Power Cleans 60/40kg
7 Shoulder to Overhead
7 Burpee over bar

For 40 min
70-80% of Max HR
In pairs

3 Complex w/ 2 x DB (light)

Devils deadlift
Deadlift
Hang squat clean
Front squat
Lunge circuit

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Row (recovery pace)