30min AMRAP:
1-3 Rope Climb,
20m Farmers Carry,
6 High Box Jump

Clean complex: 1 squat clean + 2 hang squat clean
work up to rep max, then do 2 additional sets with 90% and 85% of rep max.

Back Squat AHAP (72.5 - 92.5%)
2x5
2x4
2x3

Dynamic Sumo Deadlift
10 x 2r @ 60%
1min Recovery

1k row
15 pull ups
5 wall climbs
20 back squats 100kg/75kg

30 clean & jerks for time

RX: 60/42,5kg

Time Cap 7min

HSW technique (20min)

AMRAP in 10 minutes
3 Shoulder to O/H
3 KB Swings
6 shoulder to O/H
6 KB swings
9....
9.....

Record your total rounds

5 rounds for time
5 burpee box jumps
10 thrusters 35/25
15 KBS 24/16

Heavy Thrusters
3 sets of 3 (increase weight each set)