5-3-3-1-1-1

Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk

50 wall balls 9kg/6kg
50 boxjumps 60cm/50cm
50 cal row
50 burpees

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(4)
Roxanne

Metcon/*Metcon-comp(13)
7rds
5 cleans 135/85-*185/105
10 hrpu/*5 bmu

afterburner
5x4 lateral bounds
100 double unders or x2 singles

Finisher
2 min hip opener
25 scap push ups
50 double crunch

In Pair
6min AMRAP of
Thrusters 20/15kg

If you drop the Barbell , 5 Burpees penalty after the wod!

For Time

45 Sandbag Thrusters
40 Russian Twists
35 Box Jumps
30 KB Swings
25 Sit-ups
20 Wall Ball Shots
15 Push-ups
10 Burpees

3 rounds for time
Each round timed separately:

15 KB Swings
9 Box Jumps
6 Burpees

Rest 2 min

AMRAP 7 min

7 Power Snatch
7 Lateral Bar over burpees

12 deadlift
9 hang power clean
6 front squats
3 s2oh

3 rounds of cindy
5 pull ups
10 push ups
15 air squats

rx: 60/40kg

Deadlift
6-4-4-2