3 SETS
15-12-9
Deadlifts @70/47kg
Burpees Over Bar
-Rest 2:00 btw Sets-

One set is the full 15-12-9, then the 2:00 rest.
Timecap 20:00
Score is Slowest Set

EMOM 12 mins
Alt between:
MIN 1 - 18/14 Cal Bike/Row/Ski
MIN 2 - 2 Power Snatch Mod-Heavy
*Athletes chooses loading to start. Weight can change each round. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

AMRAP x 8 MINUTES
3 Strict Handstand Push-Ups
3 Power Cleans @70/47kg
6 Strict Handstand Push-Ups
3 Power Cleans
9 Strict Handstand Push-Ups
3 Power Cleans
12 Strict Handstand Push-Ups
6 Power Cleans
15 Strict Handstand Push-Ups
6 Power Cleans
18 Strict Handstand Push-Ups
6 Power Cleans
21 Strict Handstand Push-Ups
9 Power Cleans
etc....

Scaling : box HSPU, pike push up, NO KIPPING today

6-5-4-3-2
Power Clean & Jerks
Reps must be Touch and Go.
Start Moderate and Build Moderate-Heavy.

6 min AMRAP
5 burpees
10 deadlifts 100kg/70kg

AMRAP 9
12 Thrusters 42,5/30kg
8 C2B Pullups
4 Bar Facing Burpees

On the minute for 12min
1. L-sit hold
2. Ring row
3. KB overhead & front rack carry
4. Rest

10x
60sec ON/15 sec OFF

A) 5-7 Pullups + 5-7 Thrusters 50/35kg + Max Bar Facing Burpees
B) Row for Calories
C) 15 Wall Balls + Max Shuttle Runs (7,5m)
D) Bike/Echo for Calories
E) Rest

3 sets of
15 Stiff Legged Deadlifts
4-8 Strict Chinups (weighted if possible)

Push press 5 x 2 – 95% of 3RM