4x8 @ n.80%

Metcon:
5 hang squat clean
30 double unders
4 hang squat clean
15 burpees
3 hang squat clean
30 double unders
2 hang squat clean
15 burpees
1 hang squat clean

70/50kg

3 rounds:
10-15 Barbell bridge
5-10 Strict T2B
5+5 Turskish get up
10-15 Ring roll out

5 Rounds
3 x Heavy Lift & Catch
Max distance sandbag overhead carry.
Rest as needed between rounds.
Post your weights and distance in comments.

8 Min Amrap
9 x Thruster (50/35KG)
21 x DU
9 X KTE

A.
Take 15-20 minutes and build to today’s 1-RM Power Clean

5 x 1 (heavy, if it feels good go for a PR)

1 Back squat @ 85-90%

2 reps with tempo, 2 reps with free tempo.

4min AMRAP @ hard, but sustainable pace.

6 x Push Press
6 x Toes to Bar
24 x Double Under

Rest 5mins

4min AMRAP @ hard, but sustainable pace.

6 x American Swing Kettlebell
6 x Box jump with step down
6 x Kipping Pull-up

Rest 5mins

4min AMRAP @ hard but sustainable pace

Burpee with jump to plate

• Record results and scaling.