Sum The Best Of Each Lift
Clean
Bench Press
Overhead Squat

3 attempts at each lift
Weight must increase after each lift
A failed rep counts as an attempt

Metcon:
E3MOM for 5 sets
10 thruster
10 S2OH
10 frontrack lunge
(Barbell stamina workout, pick weight that allow you to go for unbroken sets in each round)

5 sets of:
3-5 strict pull up (scale up to C2B)
3-5 HSPU (scale up to strict or deficit)
10 heavy russian swing
10 DB/KB push press
rest 1:30

WEIGHTLIFTING

Clean Pull 5x3 @75-80% of 1RM Clean.

Keep the loading relatively light and concentrate to get speed to second pull. Use straps if needed and rest as needed between sets. Try to add 5-10% compared to last week.

For time:
30 Power snatch (60/42.5kg)

(Time cap: 6min.)

Metcon:
3 rounds for reps
1:00 ME DB/KB snatch
1:00 ME wall ball
1:00 ME burpee
1:00 rest

Weighted pull/chin up 5x3x60%

Wod
6 Rounds
12 Wall ball
12 Sit up

6:30 - 7:30 Basic Endurance CrossFit
7:30 - 8:30 Basic Endurance Run
12:00 - 13:00 Mobility

16:00 - 17:00 Weightlifting, Clean&Jerk
17:00 - 18:00 Basic Endurance CrossFit
18:00 - 19:00 Weightlifting, Clean&Jerk
19:00 - 20:00 Basic Endurance CrossFit

21 Deadlift
21 Burpee
21 Box jumps

15 Hang power clean
15 Burpee
15 Pull-ups

9 STOH
9 Burpees
9 HSPU (Strict)

For Time

M:70+ kg
W:40+ kg