5 rounds for time

5 x clean & jerk, 50/70 kg
7 x chest to bar pull up

AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm DB Snatch (50/35#)
30 C2B Pull-ups

60%/1
65%/1
70%/1
(75%/1)3

EMOM for 12min
Clean (Full) + Front Squat + Jerk, work up to a heavy

Deadlift 4x6 AHAFA

Rest 2-3min between sets.

4 rounds, rest 1-2min between sets

5 Front Squat AHAFA
10-20 Parallette Push-Up
10-20 GHD Hip Extension
Go by feel. GHD Hip extension scaling→ prone back extension

AMRAP 10
max reps box over jumps 24/20
1 minute on/second off
Rest 3 min
AMRAP 10
Hollow rock
1 minute on/second off
Rest 3 min
AMRAP 10
Rowing calories
1 minute on/second off

Metcon:
27-21-15
Wall balls
KBS 32/24

3 sets, rest as needed

1) Banded Core Hold
2) 10-20 GHD Hip Extension

In 10min Intervals (8min time cap, minimi 2min rest)
21-15-9 of:

A.
Row (cal)
Burpee Over Rower

B.
Wall Balls
Box Jumps

C.
Shuttle Run (10m)
Pull Ups

D.
KB Swing 32/24
Goblet Squats 32/24

Result = total work time! If you fail a station or if you scale, Result for that station is 10min!!!!