12 x Front Squat
8 x Push Press
12 x Pull Ups

rest 1min btw rds

@40% 1RM Front Squat

6min AMRAP
6 Devil's press
12 Box step overs

Reverse Crunch + Deadbug: 3 x 10. Rest 60s.

5 rounds for time of:
9 deadlifts
5 squat cleans
3 thrusters

Men: 135 lb. Women: 95 lb.

3x3 (85-90 %)

30 MIN EMOM

CONDITIONING

1) 6 Single arm KB Thruster (12 reps total)
2) 30 sec L-hang
3) 6 Single arm ring row (total reps 12)
4) 10 slam balls
5) REST

Choose a loading that fits your fitness level and your deload week.

For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly:
400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14)

Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

3 rounds
10 + 10 DB snatches 22,5kg/15kg
10 C2B
10 box jumps 60cm/50cm
10 cal air bike/row
10 deadlifts 120kg/80kg

1-2-3-4-5-6-7-8-9-10
Burpees
Dumbbell squats w. 2 dumbbells
10min time cap

CONDITIONING

33-27-21-15-9

Power Clean 60/40kg
Bar over Burpee (Open 2019 standard)
TTB

Time Cap 35min.

Target<25min

Overall RPE 4