3 rounds for time
50 DU
30 air squat
20 Sit Up
10 Jerk @60/35 kg

Timecap: 12 mins

3 round for time :
10 hang power clean @60/35kg
20 bar facing burpees

Timecap: 12 mins

3x5/5 Front rack box step up
Heavy weight!

5*2 T&G Power Clean

Thruster 6*6

DL 5*3 @80-85%

AMRAP 18mins
21 Calorie Row
15 Box Jumps w. step down @60/50cm
9 Knees to elbow
21 Overhead Squats @42.5/30kg
Rest 60s after each completed round.
GOAL: 3+rounds

EMOM 10
ODD Minutes: 10 Deadlifts @100/70kg
EVEN Minutes: 10 Goblet Squats @32/24kg

Extra credit:
Bicep curls with barbell
3x 12 reps
90 sec rest btw sets

For time
15-12-9
Devil Thruster
21-15-9
V-sit up
63-45-27
Double under

Timecap 15 mins

Oly lifting
EMOM 10 mins
3 position Power Snatch
- high hang , hang , floor
- touch and go
- add weight each min if form allows