Metcon:
5 rounds for quality
30 DU
8 pistol
10 abmat sit up

Jerk behind neck
6x3r
2 reps in the tank.
Rest as needed.

Build to a Heavy Single (3 Second Pause)

AMRAP 16:
15 Overhead Squats 40/30kg
30 Double Unders
15 Deadlifts 40/30kg
30 Double Unders

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

On the 2:00 x 5 Sets:
50' Handstand Walk Practice
3 Hang Power Cleans
Aim is to build to a heavy triple over the five rounds.

Metcon:
42 wall ball 9/6
21 T2B
30 wall ball
15 T2B
18 wall ball
9 T2B

Time cap 8 min, if finished under timecap, continue with max reps of wall balls for remaining time. Score is time + extra wall balls completed.

Find 1RM in Overhead Squat
TC: 15min

AMRAP 12:
9 Hang Power Cleans 60/40kg
12 Push-ups
15 Deadlifts 60/40kg

Build to a Heavy Complex:
1 Hang Power Clean
1 Power Clean