3 rounds for time of:

• 10 dumbbell power snatches, left arm
• 10 single-arm overhead squats, left arm
• 10 L-pull-ups
• 10 dumbbell power snatches, right arm
• 10 single-arm overhead squats, right arm
• 10 L-pull-ups

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
Dumbbell Complex* x 5 reps
Toes to Bar x 10 reps

*One rep of the Dumbbell Complex =
Start from the plank with dumbbells in hands
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Every 90 sec (6x)
2 x takakyykky

Weighted pull ups 5x3x80%

The Three Wise Men Tribute
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch
10 Burpees Over the Barbell

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans
20 Pull-Ups

(Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs
30 Wall Ball Shots

(Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
(Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

4 rounds for load
2 deadlifts
2 hang cleans
2 front squats
2 jerks
2 back squats

15 min EMOM
1 deadlift, use 60% of your max except if your max is over 100kg, then cut 40kg of your max and use that :).

Negative HSPU 5x1
Do deficit if you can handle strict HSPUs

A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…

AFAP (As Fast As Possible)
1600m Run
21 Clean & Jerks 60/40kg
800m Run
21 Clean & Jerks 60/40kg
1600m Run