5x5 80 %

3 rounds for time
3 Rope Climb
9 Thruster @60/35kg
Timecap 13mins

1a) Speed Close Grip Bench Press: 5 x 5 @50-60%, rest 30s.
1b) Banded Pulldowns: 5 x 10. Rest 30s.

6 Rounds
40 s row
3 min rest
GO ALL OUT!

Split Jerk: 5x1

EMOM 10mins
1Power Clean + 1Squat Clean

10 rounds, 1 min. ON, 30 sec. OFF as AMRAPS:

1) Row 12/10 kcal + 6 WB

2) 10 KBS + 8 burpee

HBBS 3RM

Every 2min for 10min (5 sets)
Back Squat
Set 1 - 6 reps @ 65%
Set 2 - 4 reps @ 75%
Set 3 - 2 reps @ 85%
Set 4 - 2 reps @ 90%
Set 5 - 1 reps @ 95%

Followed by...
Every 3min for 6min (2 sets)
Back squat x 1 rep @ 101+%

Complete rounds of 30,20 & 10 reps for time of:
KB swings 32/24kg
STOH 55/35kg
Pull ups