Find 1 rep max on each

Back Squat (20min)

Push Press (15min)

Deadlift (15min)

score = The total weight of 3 movements

remember to specify the weight of each movement in the comment field

example
Total 500kg
Back squat 150Kg
Push press 100kg
Deadlift 250kg

3 rounds:

• 250 m Row
• 100 m Farmers walk (Unbroken. If you drop the weight, start the rest immediately and pick lighter weight on the next round.)
• Rest 1 min

7 sets
New complex every 90sec
Clean + Hang Clean + Hi-Hang Clean

Note: Work up to heavy of the complex. Full Cleans is recommended.

+
2min max reps Cleans @90% of the complex.

Bench press max reps with bodyweight

6 rounds for time of:

• Run 400 meters
• 25 Burpees

5 x 5

AHAFA

shoulder press 5-3-1-1-1

Every 2 min for 12 minutes (6 sets)
Power snatch + Hang snatch + snatch @55-75% of 1rm.

For 20 minutes "Death by dumbbell snatch" 45/25lbs. (2+2,4+4,6+6...)

After you are unable to finish the given amount of reps in one minute, rest the following minute and start over with half the reps of your last set.

12 x E1.5MOM

Sets 1-4
1 clean
2 front squat
1 jerk
(60 %)

Sets 6-8
1 clean
1 front squat
1 jerk
(70 %)

Sets 9-12
1 clean
1 jerk
(80-100%)