5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

12min AMRAP
8 T2B
10 Dumbbell hang clean and jerks 22,5/15kg

3-4 rounds, rest as needed:

1) 8 Behind the Neck Snatch Grip Press
2) 10 DB Bench Press
3) 10+10 DB/KB Row

RPE 4

12 DB-snatch (22.5/15kg)
12x10m Shuttle Runs

AMRAP 30 min

For 30 minutes. In the teams of two share the reps. One works, one rest. Complete as many rounds as possible.

50 cal row
50 wall balls
50 sit ups
50 cal row
rest 3 min

1-10 Front squat (2x db 22.5/15kg)
30 DU's

Time cap: 10min.

1A) HS 3x24s
1B) BAR MU 3x4

For time

21 thrusters (43/30kg)
21 bar over burpees
5 rope climbs
18 thrusters
18 bar over burpees
4 rope climbs
15 thrusters
15 bar over burpees
3 rope climbs
12 thrusters
12 bar over burpees
2 rope climbs
9 thruster
9 bar over burpees
1 rope climb

TC 30 min

WEIGHTLIFTING

Barbell Complex

2-position Hang Squat Clean (above/below the knee) + Jerk

Every 90-120sec for 12 set

1-3 @RPE 3
4-6 @RPE 3-4
7-9 @RPE 4
10-12 @RPE 4-5

Find heavy of the day

2 Rounds of Cindy + 50 DU