Hang power clean 6 sets of 3. AHAP.

WOD

3 Rounds for time:

100 Double unders
12 Deadlifts: bodyweight
21 Box jumps 24"/20"

Deadlift 10x3

One set every 2:00.
Choose a challenging weight.

Metcon (time)

For time:

100-80-60-40-20
Double unders
10-8-6-4-2
DB Squat cleans
10-8-6-4-2 Box jumps

22,5/15kg DB’s
30/24” Box
Timecap: 15 minutes

Strength (load)

Overhead squats, 5 sets of 5.
3:00 send-off.

Score: total KG lifted.

Metcon (quality)

EMOM for 16 minutes of:
20 DU’s + 3 Squat snatches 60/40kg

Metcon (quality)

AMRAP in 15 minutes of:
5 Front squats 90/55kg
10 DB squats 30/22,5kg
15 Toes to bar

Accessory (optional)

3-4 Rounds of
Weighted box step ups (DB/KB) 8-15 per side
1:00 min rest
Weighted wall sit hold
30-45sec
 
2-3min rest between rounds.

For time:
100 pistols, alternating legs
100 calories row
100 wallball

AMRAP in 8 minutes of:
10 KBS 36/28kg
15 Box jumps 24/20"
15 KBS 36/28kg
15 Box jumps 24/20”
20 KBS 36/28kg
15 Box jumps 24/20”
25 KBS 36/28kg
15 Box jumps 24/20”
30 KBS 36/28kg
15 Box jumps 24/20"
​ME KBS 36/28kg

6 rounds, for max reps:

1:00 Calories row
1:00 Burpee box jumps 24/20”
1:00 DB. snatch, alternating arms 30/20kg
1:00 rest