BACK SQUAT
5 X 5 X 75%

6 minute amrap of:

5 power cleans

4 front squat

4 STOH

score is total power output!

Snatch 5x3

For Time:
- 1000 m row
- 20 x power clean (60/40KG)
- 30 x Burpee
- 40 x Box over jump
- 50 x DU

21 thrusters 42,5kg/30kg
trailrun
15 thrusters 42,5kg/30kg
trailrun
9 thrusters 42,5kg/30kg
trailrun

2 Rounds
- 100 x DU
- 20 x Back Rack Lunges (60/40KG)

15 min EMOM
add weight every minute, men 5kg/ women 2,5kg
Begin with empty bar
1 deadlift
1 hang clean
1 front squat
1 jerk

3 RFT:

Run 600m
15 x Box jumps
20 x KB-swing (32/24kg)

1,8km run
50 kb swings @ 24/16kg
40 pull ups
30 air squats
20 t2b

In pair:

2 Rounds of:

34 HR Pushups
34 Deadlifts 80/50kg
Run around the Box (together)
34 Box Jumps 75/61cm
34 Clean & Jerk 50/30kg
Run
34 Target Burpees
34 Wall Balls
Run
34 Pullups
34 Toes-to-bar
Run