For Time:
30 cycles of the following complex:
1 Power Clean
1 Front Squat
1 Press (Jerks allowed)
1 Back Squat
1 Press (Jerks allowed)
Rx = 50Kg
There must be separation between the Squats and the Presses i.e. No Thrusters.
During the 30 rep cycle, if the bar is rested on the ground for longer than a “touch-and-go”, you will complete 2 Rounds of Cindy before continuing on.

14 min AMRAP
3 weighted pull ups 15kg/7,5kg
6 front squats 70kg/50kg
12 deadlifts 70kg/50kg
3+3 TGUs 24kg/16kg

AMRAP 5:
Start with 1 rep and add 1 rep on each round.

Start a new set every 2 minutes:
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%

Find the days 3RM in 20min.

2x
3x3min AMRAP (90sec rest) of:

A) 6 Power Snatches 35/25kg
6 Toes-to-bar
6 Ring Dips

B) 10 Front Squats 35/25kg
5 Handstand Pushups

C) 10 Wall Balls
30 Double Unders

EMOM 15 min

9 DL @ 40-75%
5-7 Pullups
REST

A) 7min AMRAP of:
Run 800m + AMRAP of:
3 Pullups
6 Pushups
9 Squats

Rest 3min

B) EMOM 8
Alt.
10 Burpees/ 15 Wall Balls

Rest 2min

C) For time:
75 Double Unders
50 Situps
3x Run
30 Box Jump Overs
15 Toes-to-bar
30 KB Swings 24/16kg
3x Run
50 Situps
75 Double Unders

Timecap: 40min

4sets of:
8 Ring Rows (as supine as possible)

5 x

For time

16 Wall Ball Shots
8 Pull-Ups
4 Box Jumps 60/70
Rest 60 seconds between sets