4 rounds:

• 10 pull up
• 15 db shoulder to overhead (pick challenging weight)
• 20 cal row

Rest 2min between sets

Deadlift 4x6 80% all sets the same

for 20min
hang power clean + hang clean + front squat + push jerk
- find a heavy complex

6 x E2,5MOM
3-3-2-2-1-1 strict pull up
- leave 1-2 reps in tank

Build up to a heavy set in 20 min

1 Snatch pull + 1 Snatch

9-15-21
Front Squat @ App. 55% from 1RM
Burpees
For Time

Floor Press (Use 90% of 1RM)
5x55%
5x62.5%
2x10 @ 67.5%
AMRAP @ 67.5%
Post AMRAP in comments

For time
450/500m row
then
21-15-9 OR 15-12-9 reps
burpee's
American kb swings @24/16kg
then
100 double unders

Time Cap 12 minutes

8 rounds

Every 1:30
4 Devils press (2 x 15´s/10´s)
8 Push up
12 Air squat

every 90s

Power Snatch x 3

3@ 60%
3@ 70%
3@ 80%
1@ 90%