AMRAP 15

30 Double unders
10 Deadlift
30 Double unders
10 Hang Power Cleans
30 Double Unders
10 Push Jerks

50/37,5kg (Teen 45/35)

Floor press
6x3x75%
ME 75%

5RFT:

5 Power Snatch 70/50kg (Teens 60/40kg)
10 Strict HSPU
5 Ring MU

Warm Up 9 min.

200m row
20 single unders
20 banded pull aparts
20 banded good mornings
5 inchworm to push up

Front Squat 6x3x75%
ME 75%

EMOM 9

1 minute : 4 Bar MU
2 minute : 6-8 C2B
3 minute : 6-10m HS walk

Deadlift 4 x 5 @75% 1rm

Every 90s for 5 rounds
10 deadlift @50%
5 box jump 30/24

Warm Up 3 rnds:

1:00 Bike
14 Box step Ups, alternating
5 Down Dog to push ups
14 Air Squat
14 Sit Ups

Pausing Overhead Squat

5 sets:

2 OHS, 2 sec pause on bottom.

Moderate.