8:00 on the clock:
30 Squat Cleans @60/42.5kg
Remaining time: Max Cals Bike/Row/Ski/15m Shuttle Runs

• Goal: Very hard effort. Cleans should be capable of being done in sets of 3-5 touch n go or fast singles.

For time :
50-40-30-20-10
Air squat
Sit up
Timecap: 12 mins

Extra :
Banded Pull-throughs: 3 x 20-25. Rest 60s.

12 Min

For time:
21-15-9
DB/KB Push Press @2x22,5/15kg, 20/12kg
10-20-30
DB facing burpee

Rx+: 5-4-3 Ring Muscle-ups after each round
Push Press should be unbroken or close.
TIME CAP = 9:00

DB Hammer Curls: 3 x 8-10. Rest 60s.

Superset!
4 rounds
Glute Bridge Floor Press 4 x 6.
Rest 45s.
Strict Chin up 4 x 8-10 each.
Rest 45s.

Similar idea to last week: Build weight in floor press each round, last round tough.

Partner Wod
12 min Amrap
9/7 Cal row
7 Power clean 45/30kg
5 Front Squat

You go, i go

1A) weighted dips 5x8x30%
1B) banded jumps 5x4

Wendler's 5-5-5+

50-40-30-20-10
Kettlebell swings
Double unders
For time

Dynamic sumo deadlift
8x2r @ 50% + bands
Go every 40s.