10min AMRAP Fran
21-15-9
thruster 42,5kg
pull ups

Deadlift

5x 1 rep
- Build to daily max
- go for a PR attempt if you feel good

3 rounds for time

20 wall ball
10 Hang Power snatch

Timecap 12 mins

In 12mins :
Run 1200m
Then remaining time :
MAX REP Burpee Pull Up

For time:
50 Walking Lunges
25 Pullups
50 Double Unders
25 Box Jumps
50 Back Extensions
25 Ring Dips
50 Knee-to-elbows
25 Wall Balls
50 Situps
3 Rope Climbs OR/ 3 Muscle Ups

For time :

15-12-9-6-3
Power Snatch @ 50/30 kg
50-40-30-20-10
DU

Timecap: 15 mins

5x 2reps
Snatch Balance
- work on speed
- receive the bar in a squat !

1x Power Clean + 1x Hang Power Clean + 2x Push Jerk

-n. 60-70% of max

5 rounds
200m run
50 DUs
20 burpees

For Time:
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wallballs (20/14)
30 Burpees
30 Double Unders